Today, on average, we sleep less than we burn a few decades ago, while (as in most developed countries in our country) increasing body mass index of the population. These two phenomena linked to each other? Is it really possible that breeds because lack of sleep?
Obesity in developed countries is fast becoming one of the leading causes of death – mostly indirectly, of course: obesity is the increased risk of developing diabetes and cardiovascular diseases. The problem with the fight against obesity is that the complex interweaving of causes that lead to obesity, there is no miracle cure, which would eliminate this scourge.
Many believe that to when and how we are hungry, what we eat and the extent to expend energy, affect our sleeping habits (more on the importance of sleep Sleep in the article). Indisputable fact that today, much less sleep as we sleep sometimes. The pressures on our personal time and its allocation are evil: mostly work for longer than we did, the more time devoted to self, family, increasing the amount of time we spend watching TV or the computer. All this affects the amount of time you can spend the night. Some research suggests that in developed countries, the average length of sleep in the last 50 years shorter for the whole two hours a night!
This topic has been carried out more research – both among adults than among adolescents and children, both in America and in Europe and Japan. In all studies have shown that there is a positive correlation between lack of sleep and obesity.
Researchers from Laval University in Quebec has been studied sleep habits of children 422 (211 boys and 211 girls) mean age of six and a half years. Measured as their height, weight and waist circumference, data on sleeping habits were obtained through interviews with parents. The results were unequivocal: he was too fat 1 in 5 boys and 1 in 4 girls. For children who slept an average of 10.5 to 11.5 hours a day, was likely to be obese, 40% higher than in children who slept 12 to 13 hours a day.
Similar findings have come in several studies in adults. The long continued research on health and nutrition of Americans (National Health and Nutrition Examination Survey), for example, came to the following conclusions:in people who sleep less than seven hours a day, it appeared that the likelihood that obese at the very beginning of the study were higher than among those who sleep more;in people who sleep five hours a day, the likelihood of obesity was 73% higher than in those who slept 7 to 9 hours. For those who sleep six hours, the likelihood was 27% higher.
Why lack of sleep increases the chances of obesity?
Today the link between lack of sleep and obesity is no longer a complete mystery. It is known that sleep deprivation affects the secretion of two important, the hormones that regulate appetite: leptin and ghrelina.
Leptin secreted by fat cells, which reported on the status of fat stores. Leptin reduces appetite and stimulates metabolism. Ghrelin, secreted by specialized cells lining the stomach, but – quite the opposite – increases appetite. Low levels of leptin and high levels ghrelina means that the body needs energy, that is a signal for hunger.
That’s exactly what happens when lack of sleep. secretion of leptin is reduced, but increased secretion ghrelina, the result is:increased appetite (due to low levels of leptin and a too high level ghrelina) andslower metabolism (metabolism) (due to low levels of leptin).
The fact that we live in a society where the (energy-rich) foods most at your fingertips, it means only consume more food – not necessarily the actual energy needs.
Sleepless eat more:because our body with all the signals are telling that we are hungry;because we were exhausted and we seem to need more energy (in fact, take more rest!)because in insomnia be emotionally empty and looking for comfort food …
One explanation for why this happens is that it is an evolutionary adaptation: a man has got used to store energy in fat stores during the summer when nights are short and when there is plenty of food, so that in winter, when nights are long , food is in abundance, can also survive on their own (fatty) energy reserves.
How much would you need to sleep?
Despite the fact that the results of several studies on the connection between lack of sleep and obesity-match, but the scientific evidence on how much sleep should a man have to afford to avoid the dangers of sleep deprivation, no.
But from the findings of some studies suggest that the average man should sleep at least 8 hours a day. Anything less than 7 hours of sleep a day, is seriously tinkering with the physical and mental health. Lack of sleep can cause many inconveniences, such as problems with memory and concentration, chronic pain, impaired reflexes, difficulty in managing emotions, irritability, a weakened immune system, but can also lead us to obesity.
Of course there are people who sleep a little, but they do not have any problems with obesity. Usually they are quite hyperactive people who, due to the small number of sleeping hours in fact do not suffer, but in those few hours of sleep as needed, CWG own. The vast majority of us should ever do anything more for himself: to recognize that sleep is a waste of time and extended for at least an hour. Each extra hour of sleep counts!