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How many hours of sleep is necessary to lose weight?

Sleep plays a vital role in the healthy functioning of our body and hence, its deficiency can lead to many health problems like diabetes, high blood pressure, heart disease, impaired cognitive ability and mental health disorders. But, do you know that sleep is also directly related to weight loss, “Several studies have suggested that restricted sleep and poor sleep quality can lead to metabolic disorders, weight gain, and an increased risk of obesity and other chronic health conditions,” according to sleepfoundation.org,

A 2022 study presented at the European Congress on Obesity (ECO) highlights that not getting enough good quality sleep undermines people’s efforts to keep weight off. Abstinence, and argue that about two hours of vigorous physical activity per week can help support better sleep. “Adults who are not getting enough sleep or have poor quality sleep after weight loss appear to be less successful at weight loss than those who are not adequately overweight. SleepThe lead of the study, Dr. Signe Torekov, said. medical news today,

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Sehmat, Dr. Jugendra Singh, Senior Consultant – Respiratory and Sleep Medicine, Medanta Lucknow Said lack of energy and sleep or fatigue are often encountered caffeine and sugar, which leads to weight gain and less exercise. But, why does this happen? According to physiological studies, two hormones—ghrelin and leptin—are to be blamed. “Ghrelin is the hormone that tells you when to eat and when to eat sleep deprivedYou have more ghrelin. Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin,” he explained.

As such, insufficient hours of sleep increases appetite According to Dr Navneet Sood, Senior Consultant and Clinical Lead, Pulmonary, Dharamshila Narayan Superspecialty Hospital, in adults, especially for calorie-dense foods, which are high in carbohydrates. “Another effect may be that sleep deprivation produces” fatigueWhich leads to less physical activity which directly affects weight gain and loss,” he said.

cortisol or stress hormones There is another responsible factor behind weight gain due to lack of sleep. Explaining, Dr. Sood said, “Cortisol is responsible for our body’s natural ability to wake up in the morning and fall asleep at night. It is at its highest just before waking up and gradually decreases during the day until it reaches its lowest level at night (signifying to the body that it’s time to sleep). Cortisol levels don’t drop as they should during the day when we don’t get enough sleep. When cortisol levels remain elevated for an extended time, our bodies are signaled to store thick And use the muscles for energy.”

How many hours should you sleep?

Experts say that 7-8 hours of sleep is recommended to help in weight loss. “Consistent sleep of 7-8 hours is beneficial as it makes you feel energized, thus, acting as a motivational tool to indulge in one. physical activity Which is directly related to weight loss. Also, sleeping early reduces the chances of late night snacking on junk food/high fat and carbs snacks,” said dietitian Upasana Sharma, principal nutritionist, Max Hospital, Gurugram.

sleep, weight loss Sleeping for insufficient hours increases appetite in adults, especially for calorie-dense foods (Source: Getty Images/Thinkstock)

Agreeing, Dr. Sood said that it is advisable to get seven to nine hours of sleep so that your body can recover properly. It helps in “prevention” obesityand keep cortisol levels from getting too high – one of the more obvious causes of weight gain and muscle loss”.

Can weight gain affect your sleep?

Now that it’s established that your sleep can aid or hinder your weight loss journey, it’s important to note that the converse is also true. “morbid leads to obesity” obstructive sleep apnea (OSA) syndrome which leads to further poor quality and further weight gain,” Dr Singh said.

Dr. Sood said: “Excess fat acts as insulation and padding for your body. This is evident when it results in a larger belly, a fuller face, enlarged hips, or more prominent buttocks. This congestion “Excess weight from the outside, such as a large neck or abdomen combined with pressure, causes airway collapse and leads to complications.”

sleep tips for healthy weight loss

According to Sharma, here are some essential ways that can help you sleep better and promote weight loss.

,exercise Daily
*Eat 2-3 hours before bedtime
*Use relaxation techniques like meditation to sleep well
*Avoid caffeine before bedtime
*Avoid alcohol and* smoking
*fix bedtime*

“Turn off your computer, cell phone, and Television Make it a ritual at least one hour before going to bed and at bedtime for better quality of sleep,” Dr Sood said.

Dr Singh insisted that one’s bedroom should be primarily for sleeping so that one can sleep comfortably. “Avoid overeating and weight gain, OSA patients should apply CPAP therapy equipment for good sleep quality, and avoid excessive stress,” she suggested.

(Next in Series: What’s the Right Direction to Sleep?)

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