How Much Sleep Is Enough To Lose Weight?
Sleep has many advantages to offer it does not only allow the body to rest but also prevents diseases, whether physical or psychological. To get all the benefits you need to get enough sleep. It is also proven that sleep helps with weight loss. But how many hours does it take to sleep every night to effectively support a diet?
Optimize Your Sleep to Lose Weight
A study that was done in England that proved that there is a correlation between sleep and weight loss. A brand of dietary products conducted a study of 1,000 subjects aged 18 to 65 years. Study focused on the habits of each one concerning sleep, but also the food and more generally the style of life. Note that all participants were interviewed while they were dieting.
It was soon proven that people who slept well also showed significant weight loss. A good sleep, but also fixed habits come into play. This is the reason why you should not neglect your bed and therefore choose the right mattress.
The final results are irrevocable: we would have to sleep from 7:30 to 8 hours per night to lose weight. Provided that all of this is accompanied by a healthy diet, eating and going to bed at fixed times. The perfect time to go to bed? 10:10 pm say the doctors of the English study! Why ? Because it allows 20 minutes to fall asleep and 90 minutes to better enjoy a truly restful sleep, before midnight, because it is at this time that it is most beneficial to the body.
Almost logically, it was also proven that people who slept less than 7 hours a night and who did not pay attention to sleeping hours, were more inclined to give in to snacking and therefore gain weight …
Tips for A Good Night’s Sleep
Follow a regular routine. Go to bed and get up at the same time every day, including weekends. It may seem difficult at first, but a more regular schedule helps your body prepare for a period of sleep or wakefulness.
Take the time to relax before going to bed. Every night, follow the same bedtime routine. Your body will interpret this moment as a signal that it is time to sleep. A warm bath can help you relax and provide relief for sore joints and muscles. You can also read a book, listen to music or do crosswords. Try different things until you find the routine that’s right for you.
Adopt good habits, such as a healthy diet and a regular exercise program. This should help you sleep. If you exercise, you will have a feeling of relaxation and pleasant fatigue at the end of the day. Do not exercise in the hours before bedtime. Make sure your belly is neither too full nor too empty when you go to bed.
The internal clock is synchronized by environmental factors, the main ones being the light-darkness alternation and the sleep-wake alternation. A clock that is no longer in sync with the environment leads to a desynchronization of the body, that is to say a shift in the circadian rhythm phase leading to clinical signs A changing or irregular work rate can cause a syndrome of desynchronization which can be at the origin of various disorders:
- sleep debt
- decreased performance and vigilance
- irritability, gastrointestinal and cardiovascular disorders
- weight gain
- functional disorders
Avoid taking naps during the day. Some people argue that taking a nap helps them finish the day. If you have trouble sleeping at night, maybe it would be better for you to avoid naps during the day. It is important to learn to recognize the signals of your body and to find a balance between periods of activity and rest. Unless there is a fever or infection, rest periods should not be longer or longer than periods of activity.