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Here’s how much sleep you need to keep from gaining weight, according to experts

In the never-ending quest for a slender and elegant figure, we are often willing to try everything: draconian diets, intensive workouts, miracle supplements… But what would you say if we told you that the answer could be found in everything? just in your bed? Yes the sleepthis precious treasure often overlooked, plays an essential role in our battle against extra pounds. Here’s how a good night’s sleep can help maintain a healthy weight and help you achieve your goals.

What is the link between sleep and weight gain?

It’s easy to underestimate the importance of sleep when it comes to control our weight. However, numerous scientific studies have established a strong link between the duration and quality of sleep and our propensity to gain weight. According to Dr. Michael Breus, a clinical psychologist specializing in sleep, “ lack of sleep can disrupt hunger hormones, increasing appetite and promoting weight gain“. In other words, when we don’t get enough sleep, our bodies may tend to seek out foods high in calories and carbohydrates to make up for the lack of energy, which can lead to unwanted weight gain.

The right time for a good night’s sleep

Now that we understand the importance of sleep to maintain weight health, you may be wondering: “What is the ideal duration of sleep to avoid gaining weight ? » Well, the answer may vary from person to person, but most experts recommend aiming for between 7 to 9 hours of sleep per night for adults. According to a study published in the journal Obesity, people who sleep less than 6 hours a night tend to have a higher body mass index (BMI) than those who get enough sleep. Additionally, the quality of sleep is just as important as its duration. So be sure to create an environment conducive to rest, by avoiding bright screens before bed, maintaining a comfortable temperature in your bedroom, and adopting a relaxing routine before bed.

Some tips to improve the quality of your sleep and avoid weight gain

Now that you understand the importance of sleep so as not to gain weight, you’re probably wondering how to improve your sleep quality to get the best results. Here are some simple but effective strategies you can implement starting tonight:

  1. Establish a sleep routine: try going to bed and waking up at the same time every day, even on weekends, to regulate your body clock.
  2. Create a sleep sanctuary: invest in a comfortable mattress, soft sheets, and supportive pillows to create an environment conducive to sleep.
  3. Limit caffeine and alcohol: Avoid caffeine and alcohol before bed, as they can disrupt your sleep and affect its quality.
  4. Practice relaxation: Adopt relaxation techniques like meditation, deep breathing or yoga to calm your mind and promote restful sleep.

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published by Louhann MEZAGUER THE 22•04•2024


Source: Grazia

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