Weight loss and sleep

In the past 40 years, in 1-2 hours (1), 1 decrease in the number of times the average duration of sleep time at night 7690. It was suggested that there is a connection between these two trends, not only because it means more staff more time to eat.

Research shows that mice, rats deprived of sleep than be allowed to eat sleep (2.3) the normal amount. And a number ofTo examine the use of people who sleep less tend to be overweight body (4).

The reason is the assumption that two kinds of hormones to regulate appetite and energy expenditure: ghrelin and leptin. Amount of leptin, a hormone that suppresses appetite, sleep deprivation and the level of auxin, a hormone can stimulate the appetite, reduce, increase in sleep deprivation. So, if you are trying to lose weight, it is important that youAdequate sleep.

How much sleep is enough?

Do not sleep, but a shared ideal, suggesting that the "rules of thumb 'the amount by most experts believe that the following figures:

Age, need adequate sleep every night (in hours)
1-2 months: 10.5 to 18
3-11 months :9-12 + 1-4 × 0.5 Dao Ge Xiaoshi 2 nap
1-3 years :12-14
3-5 years: 11 to 13 hours
5-12 years of age :10-11 hours
11-17 years: August 5 to September 25 hours
Adult :7-9 hours old 7-9 hours

Evaluate your need to determine their own sleep, you feel how different amounts of sleep.

How can I get more sleep?

* Priority in his sleep - it will not do what you do when everything has been completed. If you have a department trying to put it to sleep arrangements.
* Drink a glass of milk before bed. Milk contains the amino acid tryptophan to promote the potential"Sleep.
* Do not eat within 2-3 hours before going to bed, and (target to go to bed feeling content in whole or in hunger). Like sleep, eager to go to bed, you can go to sleep to intervene full stomach.
* Regular exercise, avoiding bedtime for three hours. Some people exercise close, hoping that it will exhaust them of sleep, but this strategy could back as an exercise to stimulate the body to increase your heartRate and metabolism.
* Reduce your alcohol consumption. Although alcohol may help you fall asleep in the second half of the normal sleep patterns at night and disturb you feel tired.
* Avoid beverages containing caffeine after noon, and food. These include coffee, tea, cola and chocolate. If you have sleep problems, try to completely avoid caffeine, take a look at to improve your sleep habits.
* In the 6 hours before going to bed to avoid smoking, becauseNicotine is a stimulant.
* Avoid alcohol before going to sleep at night and urinating in order to minimize excess liquid.

References

1. National Sleep Foundation. In 2002, the "Sleep in America"
2. Danguir J and Nicolaidis United States in 1979, "sleep-dependent" nutrition "Journal of physiology and behavior of the supply volume. 22. 735-740.
3. Iverson California, Bergman bone marrow, Rechtschaffen A: 1989, 'sleep deprivation in rats: 3. Of total sleep deprivation "Dormant volcano. 12. 13-21.
4. Hasluck, Buysse R & D, Klaghoferṛ, Gamma A, Ajdacic fifth and so on. In 2004, Sleep "association with the lack of sleep and youth obesity: a prospective study of 13 years," Vol 27 pp. 661,666.