Let's try The Science Behind Sleep and Weight Loss.

 The Science Behind Sleep and Weight Loss

If you are trying to lose weight but the standards are not moving, you may want to consider your sleep habits.

Let's try The Science Behind Sleep and Weight Loss.

Sleep is something we all need but is often overlooked in prioritizing it. Taking less of the recommended eye drops every night increases the risk of certain health conditions, including obesity.

But what about sleep duration - or lack thereof - that leads to losing extra pounds?

We partnered with WW (Weight Watchers Remained) to learn how sleep habits affect your ability to lose weight, how sleep deprivation affects your appetite, and the benefits of healthy sleep hygiene. Is

The relationship between sleep and weight gain

You may think you are getting enough sleep - but if you do not snooze for at least 7 hours each night most days of the week, you may be avoiding the sleep guidelines recommended by adults.

According to a trusted source from the Centers for Disease Control and Prevention (CDC), adults between the ages of 18 and 60 should aim to get 7 or more hours of sleep each night. For those aged 61 to 64, this amount increases to 7 to 9 hours of sleep.

However, as of 2014, nearly 35 percent of American adults sleep less than 7 hours each night.

According to the Journal of Clinical Sleep Medicine, getting less than the recommended 7 hours of sleep each night increases your risk of harm to your health:

Weight gain

Obesity

Heart disease

Depression

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According to a 2013 research review, there is an association between lack of sleep and weight gain and increased risk of obesity.

Furthermore, another small 2013 study found that healthy adults who slept only 5 hours a night gained an average of 1.8 pounds.

Sleep deprivation and appetite control

If eating low calories is your goal, it is often the first step to losing weight.

But if your appetite hormones (ghrelin and leptin) are not in balance, you can eat more food than your body needs.

Ghrelin increases appetite by inducing hunger in your brain, which stimulates you to eat. Leptin counteracts by suppressing appetite and indicating fullness in the brain.

When you do not sleep, your body responds by making more ghrelin and less leptin. This will allow you to eat more.

In fact, an old 2004 study found that ghrelin levels were 14.9 percent higher in people who slept less than in people who slept longer. The study found that the group with the least sleep had 15.5 percent lower leptin levels.

Struggling with sleep deprivation and cravings

If you find it hard to say no to a less nutritious diet when you have less sleep, you are not alone.

Results from a randomized controlled trial in 2016 found that sleep deprivation increases your desire to eat high-calorie foods and reduces your ability to prevent them.

More specifically, researchers have found that less sleep alters the levels of endocannabinoids, chemical signals that affect your appetite and your brain's reward system.

This is especially important on days when endocannabinoid levels are high and prolonged, especially during the afternoon when participants are sleep deprived.

Sleep deprivation and exercise

Exercise is an important part of weight loss, if your goal is to stay healthy as well. But if you do not get enough sleep, you may not have the energy to move.

Although there is no research on sleep deprivation and energy expenditure, sleep and fatigue increase sedentary behavior. This, in turn, leads to less exercise and physical activity.

Tips for healthy sleep hygiene

Establishing healthy sleep habits will improve your ability to fall asleep and stay up all night. Here are some tips to get you started:

Let's try The Science Behind Sleep and Weight Loss.

Follow an overnight routine that includes time for leisure activities such as bathing, listening to music or reading.

Transform your bedroom into a healthy sleeping environment by dimming the lights and setting the thermostat to an ideal sleeping temperature of 65 ° F (18.3 ° C).

Aim to get out of bed in the morning and fall asleep at almost the same time every day.

Turn off electronics, including your phone, television and computer - at least 60 minutes before bedtime.

In the evenings, avoid high - *** content caffeine, alcohol and large meals.

Reduce stress levels through mindful meditation, deep breathing and other relaxation exercises.

Exercise 30 minutes or more every day and engage in physical activity.

If changing your sleep habits does not help or you are worried about your sleep hygiene, talk to your doctor.