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.
Dont stay up late. Its best to fall asleep at 10-11
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
To sum up, in addition to diet control and proper and timely exercise, weight-loss plan is equally important for healthy sleep. Food with high quality nutrients, such as high protein, low carbohydrate and low fat. The eating time should be regular, and it is recommended to eat four times. Strictly control the total daily intake, and reduce 500kcal / day based on the calculated daily demand. Appropriate moderate intensity aerobic exercise, need to adhere to, 250-300 minutes per week is recommended, regular exercise, improve the effect of exercise weight loss. Plus your healthy sleep, weight loss is more effective.
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.
For the patients with apnea and obesity, weight reduction, ventilator treatment, or combined weight reduction + ventilator treatment, is an alternative treatment. For this kind of patients to lose weight, some studies have confirmed that it is necessary for the ventilator to eliminate the effects of frequent sleep awakening and intermittent hypoxia at night on the body metabolism, improve the sleep of patients, and formulate reasonable and effective weight-loss plans.
Wen / Cao Xin (Beijing Qinghua Changgeng hospital)
Source: Geng Yuanyuan, responsible editor of Beijing Youth Daily_ NJ5571