'The combined effect of increased energy intake and decreased energy expenditure demonstrates how a lack of sleep could facilitate weight gain or prevent weight loss.' 'Secondly, a study demonstrated that after total sleep deprivation, metabolic rates of healthy participants declined, which led to less energy expenditure. First, and more intuitively, physical activity significantly decreases on the day following sleep deprivation. 'On top of this, research has shown that sleep loss decreases how much energy our bodies use up in two ways. Foods high in zinc include meat, oysters, crab, cheese, cooked lentils, and dark chocolate (70%+). If you are unsure if this is appropriate or how much you need, please seek advice from your GP.ħ) Ensure sufficient intake of magnesium and zincįoods high in magnesium include spinach, kale, avocado, bananas, cashews, and seeds. Vitamin D is widely available online and from most pharmacies. While you might initially fall into deep sleep more easily, you then wake up frequently during the night and have poorer deep sleep overall. During spring/summer try sleeping with your bedroom window open to reduce the temperature and increase ventilation. If you want a hot drink in the afternoon or evening, go for a decaffeinated tea or coffee. Take 5-10 minutes before you go to sleep to sit with a notebook and write down a list of anything that you need to do the following day. Mobiles, laptops and TVs emit blue light, which sends signals to our brain to keep us awake. Our bodies have an internal ‘clock’ in the brain, which regulates our circadian rhythm. 'They were less hungry, had a lower energy intake, and lower activation of their reward and addiction systems in their brain. Tamara said: 'A recent scientific study showed that, when people had at least 8.5 hours of sleep, the part of their brain that controls feeding and appetite had a very low level of activation. Tamara explained that scientists are starting to better understand why poor sleep results in weight gain, as many people experience stronger food cravings and less willpower to resist unhealthy snacks after having a miserable night's sleep. Why not getting enough good quality sleep can prevent you from losing weight Taking an average of how many hours you sleep in that second week will give you a good idea of how much sleep is ideal for your body.' 'Use the first week to unwind and the second week to sleep uninterrupted each night until you wake up. 'To figure out the right amount of sleep for you, try this exercise the next time you’re able to take an extended period of time off work, of two weeks at least (which is more challenging for those of us with children!).
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