Weight problem is not only related to diet, exercise or lifestyle and environment. Important elements that affect body weight but often overlooked is sleeping enough.
One study showed an association between too little sleep with the risk of being overweight in children and adults.
People who loved to sleep late into the night can affect the lack of motivation to exercise and eat food intake more. Sleeping late will create stress and affect the body’s appetite level.
“Sometimes people sleep with stuffed belly,” said Nick Yphantides, a spokesman for the National Organization of Health.
When the body is tired and sleeping too late, your body will produce hormones ghrelin and reduce leptin production, a hormone that reduces appetite. Sleep deprivation also negatively affect the immune system, memory, concentration and blood pressure.
In order to gain time to 7-8 hours of sleep every night, Yphantides suggest the following steps:
- Exercise at least 20-30 minutes each day and avoid exercise 3 hours before bed.
- If you are a drinker of coffee or energy drinks, you should get used to nap for 30 minutes every day.
- Create a consistent sleep schedule every day, even on weekends.
- Make sure the bedroom cool, comfortable, dark and as quiet as possible. Eliminate disturbing sounds and, if necessary, wear eye masks to block any incoming light.
- To make it easier to sleep with the body relaxed, you should warm bath or reading for a few minutes, before bed.