CNN — If you don’t get enough sleep or sleep a lot of bad nights, it will be difficult to control your appetite. It can handle all kinds of health problems such as obesity, heart disease, high blood pressure and type 2 diabetes.
Although the association between sleep deprivation and a larger body mass index (BMI) has been shown post-study, researchers usually depended on participants’ memory to record how well they slept.
Fitness trackers, smartphones and watch sleep apps have changed everything. In a new study published at JAMA Internal Medicine on Monday, researchers tracked the sleep quality of 120,000 people for up to two years.
As a result, it was found that sleep time and sleep patterns differ greatly from person to person. Nonetheless, the study found that people with a BMI of 30 or higher (considered to be obese by the US Centers for Disease Control and Prevention) had slightly shorter average sleep times and more variable sleep patterns. It was.
I didn’t need much sleep to see the effect. People over the age of 30 had only 15 minutes less sleep than those with a light weight.
The study had some limitations. Nap is excluded, other health conditions cannot be taken into account, and people who use wearable tracking devices are generally younger, healthier, and have a higher socioeconomic status than those who do not wear trackers. ..
“Remember, these are very expensive devices and have not been approved by the US Food and Drug Administration,” said Dr. Raj Dasgupta, Associate Program Director, Sleep Medicine Fellowship, University of Southern California, Keck Medicine. Stated.
“Results need to be validated on a suitable FDA-approved device. This study is likely to target economically wealthy young people, so it is actually for older people who are worried about sleep deprivation. Does this apply? “Said Dasgupta, who was not involved in the study.
But Dasgupta further said that the big advantage of this study was that it had been monitoring people for over two years, and the results confirmed previous studies and were “not surprising.” is.
“Although the results of the study cannot determine the direction of association, these findings further support the idea that sleep patterns are associated with weight management and overall health,” the authors write. There is.
“The findings also support the potential value of including both sleep time and individual sleep patterns when studying sleep-related health outcomes.”
Relationship between sleep and diet
There are scientific reasons why lack of sleep leads to appetite. In sleep deprivation studies, levels of a hormone called ghrelin spikes rise and another hormone, leptin, plummets. As a result, hunger increases.
“The” l “of leptin means loss: it suppresses appetite and thus contributes to weight loss,” he said. “The” g “of ghrelin means an increase: this fast-acting hormone increases hunger and leads to weight gain,” said Dasgupta.
Another reason we gain weight is due to an ancient body system called the endocannabinoid system. Endocannabinoids bind to the same receptors as the active ingredient in marijuana. This often causes a “munch”, as we know it.
“Oh, what do you know, I want carrots,” said Erin Hanlon, a behavioral neuroscientist at the University of Chicago who studies the relationship between brain systems and behavior. It was. Previous CNN interview.
“I want sweets and salty starchy stuff,” she added. “You want those chips, you want cookies, you want some candies, right?”
A 2016 study by Hanlon compared the circulating levels of one of the most abundant endocannabinoids, 2-AG, between those who received normal sleep for 4 nights (8 hours or more) and those who received only 4.5 hours. Did.
Sleep-deprived people reported greater increases in hunger and appetite, with higher afternoon 2-AG levels than those who slept well. Sleep-deprived participants also spent a rough amount of time controlling their urge to high-carbohydrate, high-calorie snacks.
Want more control over your appetite? Depending on your age, you need 7-10 hours of sleep each night.
Studies have associated high risk of high blood pressure, weakened immunity, weight gain, lack of libido, mood swings, delusions, depression, diabetes, stroke, cardiovascular disease, dementia, and some cancers. I will.
Experts advise you to sleep well for 7 to 10 hours, even on weekends, to adhere to regular bedtime, and to wake up at the same time each day.
Adding exercise to your daily life is a great way to improve your sleep and improve your health. After one 30-minute physical activity, you’ll feel less anxious, lower your blood pressure, become more sensitive to insulin, and sleep better that night.
You can also train your brain to get a better night’s sleep in a few important steps.
Make sure you get plenty of sunlight during the day. This helps to adjust the circadian rhythm. Avoid stimulants (coffee, tea) after 3 pm and avoid fatty foods before bedtime. Taking a warm bath or shower, reading a book, listening to soothing music, meditating, or doing a light stretch are all good options. Make sure the beds and pillows are comfortable and the room is cool. 60-67 degrees is optimal. Do not watch TV or work in the bedroom. Consider the room as sleep-only and turn off all lights. Even the blue light of mobile phones and laptops can be confusing. It also makes a dull sound. Earplugs and white noise machines are very useful, but you can also make your own with a humidifier or fan.
Is it difficult? Then sign up for the Sleep Newsletter and take a step towards better sleep.
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