How Much Sleep Do You Need To Lose Weight Faster?

It turns out that if you sleep from 7.5 to 8 hours, the sounds of "gluttony" and "stress" are not produced. During this time, the body has time to rest and lose weight!

It turns out that if you sleep from 7.5 to 8 hours, the sounds of "gluttony" and "stress" are not produced. During this time, the body has time to rest and lose weight!

Sleep well and lose weight at the same time. As contradictory as this phrase may sound, studies by sleep experts prove it to be true. Scientists have established that there is a connection between healthy sleep and weight loss. What factors connect healthy sleep and weight loss? First of all, there is sufficient sleep and rest, as well as the production of hormones, and the evaporation of water during sleep.

The hormones leptin and ghrelin

Healthy sleep affects the level of hormones in the human body. Two hormones that play an important role in stimulating and suppressing appetite are leptin and ghrelin .

The hormone leptin is produced by the body's fat cells and is responsible for suppressing hunger. The hormone leptin is also called the "hormone of satiety", because the release of this hormone helps to reduce appetite. With a lack of leptin, a serious form of obesity can develop.

The hormone ghrelin is produced in the endocrine cells of the stomach, it is also called the "hormone of gluttony" because this hormone stimulates appetite. Ghrelin is released in response to the attractive appearance and delicious smell of food.

A healthy body needs 7.5 hours of full sleep per day for normal functioning. Lack of sleep leads to a decrease in the level of leptin in human blood. When a person does not get enough sleep, the release of the hormone ghrelin increases, along with this, the appetite increases and the person begins to eat more. When the body has rested and slept, and the hormone leptin prevails in the blood, a person wants to eat less. Therefore, the weight not only does not increase, but on the contrary - the person loses weight.

Somatotropic hormone or growth hormone

During night sleep, the pituitary gland secretes more growth hormones than during waking hours. Somatotropic hormone stimulates the renewal, reproduction and growth of cells in the human body. It is known that growth hormones are responsible for the formation of muscle mass in the body. That is why a high level of growth hormones increases the metabolism (metabolism) in the human body. The higher the metabolism, the faster the human body burns energy, and this stimulates rapid weight loss.

Cortisol hormone

The hormone cortisol is also called the "stress hormone" because this hormone is produced during physical or psychological stress. For weight loss, this hormone is not very good, because it stimulates the destruction of proteins, accumulation of fat, and an increase in the level of glucose in the blood. An eight-hour night's sleep ensures a decrease in the level of cortisol in the blood. If a person does not sleep enough, the level of the hormone cortisol increases. At the same time, metabolism decreases, proteins are not processed, but are converted to glucose. The more glucose in the human body, the more fat accumulates. Therefore, if a person is trying to lose weight, it is necessary to ensure that the level of the hormone cortisol in the blood remains as low as possible. Healthy sleep helps control cortisol and lose weight.

Sufficient rest and recovery

Regular physical activity helps to improve physical shape and lose extra pounds. But during sports, the human body gets tired, and the muscles get microtraumas. Therefore, after physical exertion, the body should be given time to recover. The best recovery happens during sleep. When a person does not sleep enough, the body remains exhausted after physical exertion. When a person sleeps enough, the body has time to rest, recover and become stronger.

Evaporation of water

The main change that occurs at night in the human body during sleep depends on the amount of water in the body. Water, in fact, is a heavy liquid, for example, 1 liter of water weighs a whole kilogram. This means that when you drink 1 liter of water, you immediately improve by 1 kg. A significant change in weight occurs quickly due to water consumption.

During night sleep, 2 processes occur in the human body, which contribute to the gradual evaporation of water from the body:

• The first process: breathing (inhalation-exhalation). During each exhalation, a little moisture evaporates, and the amount of water in the body decreases (in winter, when the temperature is below zero outside, exhaled moisture is clearly visible, in summer, the situation does not change, this process is simply not noticeable).
• The second process: sweating . During the night, moisture is released through the skin, in other words, a person sweats.

Throughout the night, a lot of liquid evaporates from the human body. Therefore, during the day, you need to drink a sufficient amount of liquid - 1.5-2 liters, so that there is something to evaporate at night.

It is important to remember

It should also be remembered that you cannot overeat at night, it is forbidden to eat pizza with beer for dinner. The last meal should take place 3-4 hours before bedtime. Before going to bed, you can eat low-fat yogurt or drink low-fat milk. If you really want to eat, you can eat a few almonds, they reduce appetite, and this will be enough to fall asleep.

Healthy sleep is the main factor that helps to reduce weight. During sleep, appetite decreases, metabolism increases, and the body rests and recovers. Therefore, for a healthy lifestyle, three things are important - physical activity, a balanced diet and a healthy eight-hour sleep.