Yes, it's true! Sleeping well helps you lose weight! This because sleep promotes the regulation of hormone levels related to hunger, la ghrelin , Leptin, as well as helping to decrease cortisol levels in the blood.
Il cortisol is a hormone linked to stress, responsible for increasing appetite which could also hinder fat burning.
Most people need 6-8 hours of sleep a day to replenish energy and regulate body functions.
However, to ensure that sleep positively affects the weight loss process, it is important for the person to have good eating habits and to practice regular physical activity.
A healthy individual consumes, on average, about 80 calories per hour of sleepHowever, this data shows that sleeping alone does not make you lose weight, but sleeping well promotes weight loss in other ways, which we will see below.
Index
7 benefits of sleep in weight loss
1. Decreases the production of ghrelin
Ghrelin is a hormone produced in the stomach that aids digestion, but also increases hunger and stimulates appetite.
When a person sleeps too little or does not sleep well, ghrelin can be produced in larger quantities, promoting increased hunger and the desire to eat.
2. Increases the release of leptin
Leptin is a hormone produced during sleep and is linked to an increase in the sense of satiety. Having higher leptin levels than ghrelin is important for regulating appetite and controlling binges.
3. Stimulates growth hormone
Growth hormone, also known as GH, is produced in greater quantities during sleep and is important for those who want to lose weight, because it stimulates the reduction of body fat, the maintenance of the amount of lean mass and cell renewal, as well as improve the functioning of the immune system.
4. Produces melatonin
Melatonin helps you sleep better and increases sleep benefits, as well as stimulating the neutralization of free radicals and controlling the production of female hormones, which fight the accumulation of fat.
5. It reduces stress
Hormones produced by stress, such as adrenaline and cortisol, increase with lack of sleep and, when elevated, hinder fat burning and lean mass formation, as well as increasing levels of cup sugar in the blood, which makes it difficult to lose weight.
6. Increase the disposition
A good sleep allows you to wake up with more energy the next day, reducing laziness, increasing motivation and the propensity to burn more calories through activities and exercises.
7. Helps you eat less
When you stay awake for a long time, the feeling of hunger and appetite increase. On the other hand, a good night's sleep helps prevent the urge to eat and ransack the refrigerator.
To get these benefits, it is not enough to sleep the necessary number of hours, but it is necessary to have quality sleep.
To this end, it is important to respect your sleep schedule, avoiding to mistake night for day, having an environment without noise and with little light and avoiding stimulating drinks after 19.00, such as coffee or energizing drinks.
Sleeping 30 minutes after lunch also helps improve mood and sleep at night.