Recently, the relationship between sleep and weight has been examined in many studies, and these studies have shown that insufficient sleep may affect the appetite mechanism. At the same time, individuals who do not sleep enough also have respiratory and general health problems.
SLEEP AND APPETITE METABOLISM
We have two main hormones responsible for hunger and satiety metabolism. These are our satiety hormone leptin and our hunger hormone ghrelin. In cases of insufficient sleep, these two hormones are affected. While we sleep at night, the level of ghrelin in our body rises, but decreases before breakfast in the morning. Therefore, our level of hunger at night increases. If we shorten the duration of sleep, the increased ghrelin level during the night triggers food intake, which in turn increases food consumption and therefore energy intake. In cases where we sleep insufficiently, the level of leptin in our body decreases. As a result of the decrease in leptin, which we refer to as the satiety hormone, the feeling of satiety also decreases.
Changes in the balance of leptin and ghrelin in individuals who sleep at very low hours cause increased hunger. For this reason, as a result of the increase in food intake of these individuals, an increase in body mass indexes is also observed.
In one study, it was observed that serum triglyceride and cholesterol levels were high in the night worker group examined. It is thought that the reason for this is the poor diet of individuals who work at night, insufficient food consumption, and excessive consumption of foods containing high fat and sugar.
HOW MUCH DO WE SLEEP?
World Health Organization (WHO); states that an individual should sleep at least 7-8 hours in order to maintain their physical, emotional and mental health.
INSUFFICIENT SLEEP IS RISK FOR MANY DISEASES
When we look at the latest studies on the agenda, we see that insufficient sleep causes many problems in terms of health. It increases the risk of cardiovascular diseases and some metabolic disorders, especially obesity, which is a common health problem today.
According to the results of a study conducted by the Center for Disease Control, it was stated that the risk of developing chronic diseases such as type II diabetes increases in people who do not sleep enough. Among the results of this research is that those who do not sleep enough are less sensitive to insulin.
HOW CAN WE OVERCOME THE SLEEP PROBLEM?
First of all, if you have a chronic sleep problem, you should definitely consult a doctor. If you have a sleep problem that you experience from time to time, the recommendations below may help you overcome this problem.
1- Increasing physical activity and moving in your daily life can help you sleep comfortably.
2- Consumption of calming herbal teas before going to bed will help you in this regard.
3- Do not neglect your daily water consumption. Make sure to consume at least 1.5-2 liters of water every day.
4- Reading a book in preparation for sleep can ease the transition to sleep.
5- A relaxing podcast or background music while you sleep is also among the factors that ease the transition to sleep.
6- During the day or before going to bed, more calming and slow-flowing exercises such as meditation and yoga for 15-20 minutes can be done for a short time.
7- Limiting caffeine consumption is also among the factors that can help regulate your sleep.
8- Removing or limiting the stress factor as much as possible will also contribute to a more comfortable sleep process.