The relationship between sleep and diet

Good sleep creates a healthy body.

The relationship between sleep and dieting

The basic metabolic rate during sleep affects dieting.

The profound impact

 

If you ask people who find it difficult to get through summer what the hardest thing is,

Probably the heat and high humidity, continuously flowing

Many people would answer "sweat."

 

But upon reflection, these are issues that can be resolved once that moment passes.

Hot weather can be alleviated with shade or air conditioning, and discomfort caused by sweating can be relieved with a shower.

 

 

How about a tropical night? The heat of the night that disturbs your sleep time is accompanied by a chronic problem called 'sleep deprivation.'

 

If the environment allows leaving the air conditioner on overnight, it might be less severe, but...

The reality is that not everyone can do that.

There was a time when enduring just one short season was enough, but these days, summers tend to last longer.

 

If you are sensitive to the heat, almost throughout the year

Nearly one-third suffer from sleep deprivation.

There are many reasons why you can't sleep properly.

It is accompanied by health issues.

Our bodies need to go through a process of recovery and recharging while sleeping, and if this doesn't happen properly, it can lead to a continuous cycle of deteriorating condition.

 

Do you know that sleep deprivation also affects dieting?

If you understand the phenomena that occur inside your body while sleeping, you might be able to comprehend it, but if not, it won't be easy to relate sleep to dieting.

 

Weight gain due to sleep deprivation

Our bodies continuously consume energy because they repeat basic metabolism even while sleeping.

During normal sleep, light sleep and deep sleep alternate in a regular pattern.

Basic metabolism is also optimized to proceed according to this pattern.

 

However, if you cannot fall into a deep sleep or wake up in the middle due to causes like tropical nights, this normal rhythm is disrupted.

The natural sleep depth-adjusted metabolic pattern is bound to be disrupted.

 

Just as confusion ensues when order is not established, disorganized basal metabolism leads to inefficient energy consumption.

 

If you do not get enough sleep, your body becomes sensitive and feels stressed.

 

Because cortisol is secreted.

As a result, to cope with stress, the secretion of the hormone 'leptin' that regulates satiety decreases. Conversely, the secretion of 'ghrelin,' which stimulates appetite, increases.

 

It increases.

 

Because of this, appetite increases and it becomes difficult to feel full, leading to overeating and weight gain.

 

 

 

When the body is tired, it naturally becomes difficult to continue exercising.

 

As the efficiency of basal metabolism decreases, increased food intake and reduced activity metabolism lead to weight gain overall.

 

Can I resolve it with extra sleep on the weekend?

For ordinary people, weekday time is extremely limited. They sleep for 7 to 8 hours and typically spend 8 to 9 hours at work, and

Even if we assume that 1 to 2 hours are spent commuting to and from work, only 4 to 5 hours remain in a day.

Because of this, it is difficult to easily make up for sleep deprivation that occurs during the week. This is why accumulated fatigue is often compensated for by sleeping more on the weekends.

 

 

Research has shown that people who sleep in for about 1 to 2 hours on weekends tend to have a lower average body mass index (BMI) compared to those who do not.

 

Problems caused by sleep deprivation accumulate steadily, so by catching up on sleep a little during the weekend, you can reduce stress hormones and bring appetite and satiety hormones closer to normal.

 

 

As a result, natural vitality is generated, leading to increased activity levels or more efficient movement, which can tend to result in weight loss.

 

However, it is important how much you sleep in late on weekends. Since there is a limit to the improvement effects gained from a single sleep, sleeping for 5 to 6 hours at once does not result in proportional efficiency.

 

It is generally known that supplementing for about 1 to 2 hours at a time is the most efficient.

 

 Fundamental issue, efficiency of sleep during the week

Sleep on weekends is not a fundamental solution.

Ultimately, it is only a temporary measure to compensate for the accumulated sleep deprivation during the week.

Furthermore, weekends are a time to freely spend time and recharge energy to return to daily life. If that time is spent sleeping, it can also become a factor that diminishes motivation.

 

 

Ultimately, the key issue depends on how efficiently one can sleep during the week.

Especially for people who are more sensitive to heat, during the summer season

It is necessary to pay careful attention to the environment before falling asleep.

Pre-set the indoor temperature to around 20 to 24 degrees Celsius.

Before sleeping, turn off the air conditioner or set it to an appropriate temperature to prevent excessive cooling.

If you leave a fan or circulator spinning

It helps to circulate cool air.

 

Avoid coffee or alcohol starting 3 to 4 hours before sleep, and drink plenty of water to prevent waking up due to dehydration.

 

Exercising early also activates the sympathetic nervous system.

Prevents from being activated.

 

Soaking your feet in cool water, known as cold foot bath therapy, is an effective way to quickly lower core body temperature. Since you only need to fill a basin with cold water and submerge your feet and ankles, it is also less cumbersome.

 

Induce vasoconstriction from the peripheral region.

This is a method to release body heat and stimulate active secretion of melatonin.

 

However, excessively cold water can be more harmful, so it should be adjusted to an appropriate level.

Depending on the condition, soak for about 10 to 20 minutes.

 

Soaking your feet in cold water for too long can actually reduce blood circulation, which may decrease sleep efficiency.

Because it exists.

By improving sleep efficiency during the weekdays in this way, metabolic issues caused by sleep can naturally be resolved.