What is the relationship between sleep and weight loss? They can not sound what can not be contacted, how can there be any impact?
Insomnia can lead to obesity.Experts explain that in deep sleep, the brain will quietly secrete large amounts of growth hormone, to guide the body to convert fat into energy.If you reduce the depth of sleep time, while hoarding a large number of can be converted into fat calories, hormonal Secretion can not keep up with the accumulation of calories, the body will automatically convert these fats into the buttocks, thighs and stomach, obesity is so come.
Winter weight loss to sleep seven hours effective prevention of fat accumulation
Winter weight loss is not easy to sleep, easy to store fat, sleep well with weight loss results have several important relationships.
First, lack of sleep and poor sleep will make the body want to store fat, and when people enter deep sleep, the brain secrete large amounts of hormones to break down fat;
Second, those who sleep poorly will have increased insulin secretion and their body will store fat more easily.
Third, the study also found that people with insufficient sleep metabolism rate is slow (in different sleep stages, the rate of metabolism is not the same, when sleep into the rapid eye movement period, the metabolic rate will reach the highest, if you sleep less, The rapid eye movements are followed by reduced sleep, which causes you to eat too much, eat what you should not eat, and eat at the wrong time.This is why you want to lose weight, you have to get a good night's sleep .
Let's take a look at the coup to improve your quality of sleep.
1, buy a comfortable bed
Changing the mattress comfortably can greatly improve the quality of sleep, and if the mattress is too soft, it can result in poor sleeping position and stiff muscles and back problems. In general, the mattress should be replaced after 5-10 years of use.
2, limit daytime sleep time
In addition to the elderly during the day can be appropriate nap or nap moment, nap or nap should be avoided, otherwise it will reduce the drowsiness and sleep at night.
3, do not drink coffee after 2 o'clock
If you have difficulty falling asleep, it is best not to eat foods or beverages that contain caffeine after about 2 pm The effect of caffeine in the body lasts for more than 8 hours, and after 50 years of age, due to slower metabolism, caffeine In vivo retention time even up to 10 hours.Therefore, caffeine not only affect sleep, but also reduce the quality of sleep.
4, a hot shower before going to bed
60-75 minutes before going to sleep to wash a hot bath, the water temperature is not less than 38 degrees Celsius, bath time of not less than 20 minutes.Letal bath to help relax the muscles, improve the body's core temperature, when you leave the tub body temperature will gradually decline , Brain secretion of melatonin increased, it is tired, easier to fall asleep.
5, lower the room temperature
Experiments show that when the bedroom room temperature at 18-24 degrees Celsius, the bed temperature of 27-30 degrees, the best sleep quality.
6, pay attention to the bedroom lights
Bedroom lighting has the role of regulating the biological clock too bright will lead to brain melatonin secretion decreased too awake and difficult to fall asleep.Preferably choose a dark and soft reading light before going to sleep.It is best to turn off all the light during sleep.
