Sleep - how does it affect our diet and health?

"Today I had a beautiful dream, a really beautiful dream" So many songs, poems and scientific publications have already been written about the dream that we could say that we know almost everything about sleep. Does sleep affect our weight? What happens to the body when we deliver too little to it?

Abstract:

• Lack of sleep leads to an increase in appetite, and thus - to overweight.
• Insufficient rest slows down the metabolism.
• Lack of sleep affects mental health.
• Melatonin regulates the biological clock.

You have to go to sleep before you want to eat

An adult, to maintain a proper level of rest, as well as the broadly understood well-being, needs an average of 6-8 hours of sleep per day. What's more, according to the scientists, by decreasing the level of leptin - a hormone responsible for inhibiting appetite - during sleep, and the increase in Grelin hormone - this in turn is responsible for the increase in appetite - we can show that sleep has a direct impact on overweight and obesity for a simple reason - we are sleepy. A decrease in leptin levels leads to a slowdown in metabolism. If we lead a lifestyle very economical in sleep, our body more often reaches for caloric, often highly processed products to quickly supplement the demand of the body in a state of wakefulness. This is a deceptive feeling associated with fluctuations in hormone levels, which, due to insufficient sleep, specifically deceive our body. SuperSonic Food Powder It is part of a healthy lifestyle, but just with the right amount of sleep or physical activity.

What is the risk of sleep shortage?

Fatigue, drowsiness, difficulty with concentration - we all know them. Each of us happened more than once and sleep far too short, or not to sleep at all. The reasons are different, from work, through young children, to the engaging book, which was happy to read until dawn. Initially, insufficient sleep leads to mental and physical malaise. Cognitive disorders appear shortly after. We are not able to remember several digits, we lose the ability to analyze and concentrate. In the long run, we become susceptible to coronary hearts, hypertension, type 2 diabetes, to premature death. You can not forget about mental health, because as a result we become more susceptible to depression and anxiety. It is well known that playing sports causes endorphin. Their action is felt longer after sports than after eating chocolate. It has been proven that a significant limitation of sleep causes resignation from physical activity. This is a small step away from crossing the positive energy balance limit. In addition, the sleepy body fights infections better.

Melatonin and its action

Melatonin is a hormone produced in the pineal gland and is designed to regulate a biological clock. Most often it is associated with sleep, and rightly so, because it is called "sleep hormone". Her synthesis occurs in the dark, through closed eyelids. Melatonin affects, among others, a female monthly cycle by affecting gonadotropic hormones, and this effect is observed by a delayed process of puberty. Its appropriate level also reduces the risk of cancer, lowers blood pressure, regulates lipids, and also has an analgesic effect! The impact of sleep on diet and health is undeniable. Prolonged sleep shortage can bring unpleasant consequences, become an intermediate and direct threat to health or life. Therefore, if we care about the proper functioning of the body, reducing the risk of developing serious ailments, but also by means that the diet will be effective and will not bring reverse effects - let's sleep.

Bibliography:

1. https://www.healthline.com/health/weight-loss/the-science-behind-sleep-and-weight-loss#sleep-and-weight-gain
2. https://www.healthline.com/nutrition/how-much-sleep-you-need#TOC_TITLE_HDR_4
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/