So whats the relationship between sleep and obesity? Research shows that sleep rhythm disorder, sleep deficiency and poor quality can increase the risk of obesity.
Each human body has a biological clock, which outputs signals to various organs and tissues, affecting biological processes such as cell proliferation, sleep, food intake, energy metabolism, etc. Food and light are important factors to regulate the biological clock. Unreasonable lifestyle, changes in eating habits, increase in lighting at night, etc., make the biological clock disordered, which may cause the increase of body fat, metabolic changes and imbalance of energy homeostasis regulation, etc., thus increasing the risk of obesity.
People who dont sleep enough (less than six hours) are more likely to be obese in men than those who work during the day, a study found. According to the survey, the risk of obesity increased by two times for people who slept less than 5 hours, and by 57% for people who slept 5-6 hours. The changes of obesity and sleep related parameters may affect the endocrine function. The changes of appetite caused by short sleep time will further affect the weight and increase the risk of diabetes. Obesity itself will cause drowsiness during the day, further reduce activity and energy consumption, actively increase calorie intake, and increase the timing of eating during waking at night, resulting in a vicious cycle.
What kind of sleep is good for your health? Reasonable and healthy sleep, first of all, is to establish a reasonable biological clock. The biological clock can be reset by limiting food intake to a reasonable time. Regular diet and reduced light before sleep are beneficial to the recovery of rhythm. It is better to fall asleep at about 10-11 at night. Secondly, healthy sleep has both quantity and quality. Quantity refers to the length of sleep, which is usually different for different ages. For an adult, the recommended sleeping time is 6-8 hours. We need to master the proper length of sleep. The right sleep time makes the next day clear, fresh and efficient. Quality refers to the quality of sleep, the appropriate sleep environment, and the guarantee of maintaining high-quality sleep. At the same time, the treatment of sleep related diseases, such as sleep apnea, restless legs at night and other diseases, needs to ensure the quality of sleep.
Help you make a sleep weight loss plan
In addition, some people suffer from sleep apnea. Because frequent awakening affects the sleep quality of patients, then affects the metabolism of the body, and increases the risk of obesity; at the same time, obese patients can increase the risk of sleep apnea disease or increase the severity of the disease. Daytime sleepiness and drowsiness are also the manifestations of this kind of disease, and the above factors may increase obesity.
Wen / Cao Xin (Beijing Qinghua Changgeng hospital)
Source: responsible editor of Beijing Youth Daily: Geng Yuanyuan, nj5571