There are thousands of reasons for gaining weight, but this one is really unexpected!

Not getting enough sleep can lead to gaining weight!

Extensive research shows:

  • People who sleep 6 hours a day gain more weight than those who sleep 7 hours a day, and those who sleep only 5 hours a day gain more weight than those who sleep 6 hours a day.
  • As long as the lack of sleep for 2 consecutive days, and the sleep time is less than two hours than usual, it can affect the weight.

You might say that after someone stays up all night in a row, they look haggard and disheveled. How can you explain this?

Not getting enough sleep will make you lose muscle

体重管理

In fact, the weight lost by staying up all night is actually the precious muscles of the body, and it has not lost fat, and it will make it harder to lose weight in the future. If you want to gain more muscle, you might as well take a look here.

And after people stay up late, the secretion of appetite-related hormones will be affected, and they will become more craving high-calorie foods.

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The usual saying that snooze and laziness will lead to weight gain means that too much sleep time takes up exercise time, and less activity will lead to weight gain.

However, if you sleep more, you can eat less, and you won’t necessarily get fat, but if you sleep less, you may overeating the next day and make you fat!

More unfortunately…

You can’t make up for lack of sleep

It's okay, just make up the next day's sleep.

too young, too simple, sometimes naive. 

Sleeping less than 7 hours a day can still be energetic. This is really just the talent of a few people.

If you stay up all night occasionally, it’s good to make up for your sleep, but if you stay up often, you can’t make up for your sleep.

Especially for many young people nowadays, for them, time is money, and many people even deliberately train themselves to be “sleepless elites,” thinking about drinking a few large cups of super-strong coffee during the day. (IS CAFFEINE GOOD OR BAD FOR YOU?

This unhealthy routine of work and rest has caused them:

getting fatter

Most adults need 7-9 hours of sleep. No matter how you practice, lack of sleep means lack of sleep. Don’t deceive yourself.

Some people will ask,

Actually I want to sleep, but I can't sleep, what should I do?

Delayed Sleep Phase Syndrome

科學人雜誌

Staying up late for a long time leads to irregular sleep, unable to control your own late sleep, etc. These conditions are classified as ” Delayed Sleep Phase Syndrome (DSPS)” in sleep medicine, which is a kind of sleep cycle disorder, rather than “staying up late”, it is more appropriate to say “irregular sleep”

Common irregular sleep injuries include:

  1. Short-term memory loss
  2. The decline in learning ability
  3. Endocrine system disorders
  4. Decreased immune system
  5. Increased risk of heart disease
  6. There is also research that irregular sleep can increase the risk of cancer

Let’s go back to the question just now. What if someone has insomnia and wants to sleep but can’t sleep?

Here are a few scientific methods to change the bad factors that affect sleep. But before, I want to make it clear: If the symptoms of insomnia seriously affect your life, you have to find a professional doctor.

Pay attention to sleep hygiene habits
  • The bedroom environment should be quiet and reduce the light.

 

  • Put down your mobile phone before going to bed.

睡前看手机或平板?快戒掉这个坏习惯- BBC 英伦网

Don’t let too many electronic light sources stimulate your vision.

 

  • Please abandon your late-night supper before going to bed.

Is Eating or Snacking Before Bed Okay? | UPMC HealthBeat

One hour before going to bed, be sure not to consume high-fat, high-calorie foods. Otherwise, after you fall asleep, your stomach is still overworked. Don’t blame it for “protesting” and wake you up in the middle of the night!

 

  • Give coffee and strong tea a limit of “don’t drink after lunch”.

周末补觉可以还熬夜债吗?你想多了_山东频道_凤凰网

Drinking such beverages as coffee and strong tea after noon can easily lead to overactive brain nerves at night. Next time before you can’t help but want to drink, please remember the late night when everyone sleeps and you wake up alone.

 

  • Maintain regular schedule

Regular sleep schedule likely benefits metabolic health

 

Leave your bed temporarily

If you can’t sleep in bed for 20-30 minutes, get up decisively and leave your bed and bedroom.

Go to the living room or study room to listen to some soothing music (the sound should be low), read a light book, and quietly say that it is a good choice to prepare a book that “is sleepy as soon as you open it.”

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Note that you must leave the bed and wait until you are a little sleepy before going to bed. If you still cannot sleep, repeat the above steps after 20-30 minutes.

Don’t think this method is silly, stick to it for more than 4 weeks, there will be surprises!

In addition, yoga can also help you fall asleep better. How yoga can help you to sleep better? Click here and learn more.

Tonight, let’s go to bed early, wish you have a good dream, nighty night~

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