Most people undervalued the importance and benefits of sleep in their anti aging fat loss. How much sleep do you really need to keep your fat at bay? The quality of your sleep directly affects your weight, mental sharpness, productivity, and ability to fight infections.
Sleep deprivation is the condition of not having enough sleep. This condition can be either chronic or acute. A common sign that you are sleep deprived are the minor dark circles in addition to your sagging eye bags.
Though you may think having 5 hours a night habit is nothing to worry about, but chronic sleep deprivation has been tied to an increased obesity, depression, cardiovascular disease, and type 2 diabetes. Although occasional sleep interruptions are generally no more than a nuisance, an ongoing lack of sleep can lead to a lowered perception of quality of life.
A person’s quality of life can be disrupted due to many different reasons. One important yet underestimated cause for that is sleep loss. The modern world naturally demands increasing working hours along with an emphasis on active leisure.
Don’t you know that sleeping less than 5 hours a night increases the risk of death from all causes by 15%? When you fail to get your required amount of sufficient sleep, you start to accumulate a sleep debt.
Sleep deprivation can lead to weight gain. Your biological clock or circadian rhythm is regulated by your brain (sleep-wake cycle). Melatonin production can also be thrown off when you are deprived of sunlight during the day or exposed to too much artificial light at night, which includes TV, computers, and mobile phones.
Symptoms of sleep deprivation
- Depressed mood
- Difficulty learning new concepts
- Inability to concentrate or a fuzzy head
- Lack of motivation
- Increased appetite and carbohydrate cravings
- Diminished sex drive (libido)
Don’t you know that sleep affects the way you think and the way you perform? Even without fully grasping what lack of sleep does for the human body, you very well know that being a sleep deprived person could make you feel tired and terrible all day.
Haven’t you noticed you feel dumb and seem to lack the ability to comprehend when you lack sleep? It is because sleep plays a critical role in your metabolism, memory, learning, and immune function.
I am sure you are aware it is very difficult to take in and understand new information if you do not get a full good night’s sleep. Today, prolonged wakefulness is a widespread phenomenon.
Sleep debt is the difference between the amount of sleep you need and the hours you actually spend your night sleeping. If you think that sleeping in on the weekends or on a day in a month can bounce you back from lack of sleep, you are wrong.
One or two nights isn’t enough to pay off your long term debt. Each time you sacrifice sleep, you add it to your debt. It won’t go away on its own. Down the line, you have to figure out how to spend more time sleeping and bring your body back into balance.
How much sleep is ideal for you?
People who live the longest were found to sleep between 6.5 to 7.5 hours. Those who did not live quite as long were found to sleep less than 6.5 and more than 8 hours.
Oversleeping and being sleep deprived gives us almost the same risk. What is surprising is that an individual sleeping for 8.5 hours may be a little worse than an individual sleeping only 5 hours.
Long sleep or short sleep is associated with obesity and depression chronic illnesses. The ideal sleep is 8 hours.
For your good health, please make sleep a priority. It is one of the body’s basic needs that you can easily do. It is essential to maintaining your health and with less sleep, you are putting yourself under stress.
With this fast pace world, people are trying to get by with too little sleep. This behavior will catch up with you later. Sleep deprived individuals tend to show more performance problem and higher risk of accident.
Don’t you know that individuals who only sleep about 5 to 6 hours have a difficulty controlling weight? You should start thinking about your lifestyle and change your ability to get a good night’s sleep.
Not sleeping enough and not sleeping well is not okay. As a matter of fact, there is quite a price to play. Decreased alertness and excessive daytime sleepiness impair your memory and your cognitive ability, which is your ability to think and process information.
Sleep disorders and chronic sleep loss can put you at risk for
- Heart disease
- Heart attack
- Heart failure
- Irregular heartbeat
- High blood pressure
New sleep durations
The National Sleep Foundation (NSF) issued a new recommendation about the appropriate sleep durations. This age specific sleep durations are based on a rigorous, systematic review of the world scientific literature relating sleep duration to health, performance, and safety. A summary of the new recommendations includes https://sleepfoundation.org/media-center/press-release/national-sleep-foundation-recommends-new-sleep-times
- Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day (previously it was 12-18)
- Infants (4-11 months): Sleep range widened two hours to 12-15 hours (previously it was 14-15)
- Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours (previously it was 12-14)
- Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours (previously it was 11-13)
- School age children (6-13): Sleep range widened by one hour to 9-11 hours (previously it was 10-11)
- Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5)
- Younger adults (18-25): Sleep range is 7-9 hours (new age category)
- Adults (26-64): Sleep range did not change and remains 7-9 hours
- Older adults (65+): Sleep range is 7-8 hours (new age category)
Sleep and weight gain
Too little sleep is causing you to gain weight. Recent studies revealed that sleeping less than 5 or sleeping more than 9 hours can increase your risk for weight gain.
Sleep duration affects the ghrelin and leptin hormones that regulate hunger. It also leads to fatigue, which makes you perform less physical activity.
One study found sleep deprivation among men increases the person’s preferences for high calorie foods. Several studies found that sleep deprivation among women, who slept less than 6 hours a night, are more likely to gain 11 pounds than women who slept 7 hours a night.
Staying up late and eating after 8pm could make you gain weight. Timing is important with sleeping and eating.
Those who ate after 8pm showed higher BMI. Regulating sleep and eating patterns could improve your anti aging fat loss.
You slow down your metabolism when you get less shut-eye. The slowdown triggers the release of the cortisone hormone, increases your appetite, and makes your body ask for more food.
Still can’t figure out why you are gaining weight? The Endocrine Society suggests 30 fewer minutes sleep per weekday can increase your risk of obesity and diabetes.
Sleep is essential in keeping your fats off. Could the lack of sleep be the reason you are gaining weight?
Sleep debt is like credit card debt. If you keep accumulating credit card debt, you will pay high interest rates or your account will be shut down until you pay it all off. If you accumulate too much sleep debt, your body will crash.
When you are sleep deprived, your metabolism will not function properly. So, I think you know what to do now. Sleep more, weigh less!
Sleep is like nutrition for the brain. Most people need between 7 and 9 hours of sleep each night. Get less than that and your body will react in ways that will lead you to the nearest fast food.
Sleep is essential for beyond just what’s going on in your brain and your body. Sleep is involved in the repair and restoration of the body. The rest that happens during sleep really rejuvenates your body for the next day.
The more sleep deprived you are, the higher your levels of the stress hormone cortisol, which increases your appetite. Often, this means reaching a bad-for-you foods.
Why is this happening? When you are stressed, your body tries to produce serotonin to calm you down. The easiest way to do that is by eating high fat, high carb foods that produce a neurochemical reaction.
A lack of sleep also hinders your body’s ability to process the sweet stuff. When you are sleep deprived, the mitochondria in your cells that digest fuel start to shut down.
The sugar remains in your blood, and you end up with high blood sugar. Losing out on sleep can make fat cells 30% less able to deal with insulin. http://dailyburn.com/life/lifestyle/sleep-deprivation-effects-weight-loss/
One reason you might pack on pounds when you are sleep deprived is because your body goes into survival mode. Sleeplessness can fool your body into thinking you are in danger.
Your metabolism slows down because your body is trying to maintain its resources, and it also wants more fuel. Sleeping less than 5 hours or more than 9 hours a night appears to increase the likelihood of weight gain.
Science has confirmed time and again that fewer hours of quality eye shut can affect your waistline. Sleep deprivation affects the brain in a way that makes you want to eat more and not process food efficiently.
Sleep and high blood sugar
Lack of sleep hinders the ability of your body to process the sweet stuff and its ability to regulate the stress hormones. The mitochondria in your cells start to shut down.
It cannot digest fuel and may let your sugar remain in your blood. Losing sleep can make your fat cells 30% less able to deal with insulin and you end up with a high blood sugar.
Sleeping less than 6 hours a night may develop high blood pressure or worsen an already high blood pressure. Americans typically do not get enough sleep.
There is an increasing evidence that hypertension and insomnia often coexist. The prevalence of insomnia and less sleep due to the modern lifestyle caused an arterial hypertension. If left untreated, hypertension can lead to a pounding feeling in the head or chest, a feeling of lightheadedness or dizziness, and stroke. http://www.texasheart.org/HIC/Topics/Cond/hbp.cfm
How to increase your melatonin production and raise your quality of sleep?
Get plenty of deep, restorative sleep each night. Cover your windows with total blackout curtains to ensure complete darkness. Even the tiniest bit of light can disrupt your pineal gland’s production of melatonin and the serotonin.
Refrain from turning on any light during the night. If you need light to go to the bathroom, use the low blue light. It emits an amber light that does not suppress melatonin production.
Thoughts from the author:
Shirley Chio thinks that people have been lead to believe, based on their own unscientific observation, that sleeping less or making one’s body driven into a state of fatigue can lead to weight loss. Little have they known that it has its massive consequences to health and can also surprisingly, lead to weight gain. Before doing anything else regarding to nutrition and lifestyle, one must read more about the effects of that specific action, otherwise a failure in the anti aging fat loss would be experienced. She had seen a lot of women doing this and being happy, because they expect themselves to be thinner in a few weeks. Unfortunately, their performance and relationships suffer.
Blue, L. (2008). How much sleep do you really need? Time.com
High blood pressure (n.d.). Texas Heart Institute. http://www.texasheart.org/HIC/Topics/Cond/hbp.cfm
How much sleep do you need? (n.d.). HelpGuide.org.
National Sleep Foundation (2015). National sleep foundation recommends new sleep times. https://sleepfoundation.org/media-center/press-release/national-sleep-foundation-recommends-new-sleep-times