Everyone needs a good sleep. With sleep, you can rest after a day of activities and make your energy recharge. Lack of sleep or sleep deprivation to a man or woman can lead to poor performance, difficulty controlling emotions, acne, and even weight gain. According to Matthew Walker, a lecturer in psychology and neuroscience expert from the University of California, a good night’s sleep is an important factor that determines body weight in the United States. If you are conducting a weight loss program right now, having good sleep quality is a success factor. Here are some reasons why having good quality sleep is so important for any weight loss plan.
1. Helps stop the urge to snack at night
The longer you stay awake your eyes at night, the higher likelihood you will consume more calories, which can lead to weight gain. Your body will tend to feel hungry when lacking sleep, and this effect will give you extra weight gain. When the body feels hungry, there is a desire to eat a lot of food and usually in fast food, increasing the risk of obesity. This also occurs because hormones can control hunger in the body, namely ghrelin and leptin, which can only work when you are asleep. When sleeping well and enough, the body can make these two hormones work.
2. Helps burn more calories
Getting enough amount of sleep can not only give you the energy to use the next day, but it can also help burn calories. Quoted from time.com, per one hour we sleep, the calories burned can reach 50 to 100 calories. In a 2012 study shared in the Annals of Internal Medicine, it was shown that when a small group of men and women sleep only four hours per night, their bodies develop insulin resistance (a condition in which insulin doesn’t work properly), putting them at risk for obesity and diabetes.
3. Increase fat burning
A recent study shows the fact that sleep can actually help the fat burning process. In a study published in the journal Sleep, researchers examined the association between sleep patterns and the body mass index of 1,000 twins. Most of the study participants slept an average of 7.2 hours a night. This sleep duration follows The National Sleep Foundation’s recommendations, which range from 7 to 9 hours. The result is, those who slept less than 7 hours a night tended to gain a higher body mass index compared to those who slept for 9 hours.
4. Helping you get healthier foods
Never shop for groceries when you feel hungry or tired. In a study published and announced in the journal Obesity, men with sleep deprivation bring nearly 1,300 calories in more food than well-rested men. It did not depend on hunger levels as all participants, whether sleep-deprived or not, had been given breakfast before the test.
5. More control over the portion of the meal
In a Swedish study, participants who were well rested and sleep-deprived were asked to complete a computerized “ideal portion size” task in which they could manipulate their serving sizes on a screen. The study found that sleep-deprived people added 35 calories in a snack to their digital “plate” than well-rested participants.
6. Helps your brain focus more
Researchers at Harvard Medical School performed brain scans on people who reported high daytime sleepiness and then measured their brain activity in response to high-calorie foods. The scans showed reduced activation in the ventromedial prefrontal cortex, an area of the brain involved with inhibition and behavior control. This makes you more likely to overeat because you feel tired.