"Getting enough sleep helps reduce body fat"... What is the optimal sleep duration for weight loss?

Looking at studies that examine the relationship between sleep and body fat, restful sleep also helps with weight management. For those trying to lose weight, healthy sleep habits are essential.

 

According to a research team from Harvard University School of Public Health in the United States, after observing the sleep habits of 133,353 women over ten years, women who get quality sleep had about a 45% lower risk of developing type 2 diabetes compared to women suffering from snoring, sleep apnea, and sleep deprivation. Type 2 diabetes is closely associated with obesity.

 

When the 24-hour circadian rhythm is disrupted, the hunger hormone called 'ghrelin' is secreted to stimulate appetite. Additionally, the level of 'leptin,' a hormone that suppresses appetite and activates metabolism, decreases. These hormonal changes can lead to weight gain and increase the risk of type 2 diabetes.

 

Severe fatigue to the point of mental confusion is also a cause of weight gain due to lack of sleep. According to a research team at the University of California, Berkeley, sleep deprivation activates the brain's reward center, causing a person to indulge in whatever they want to eat.

 

The Mayo Clinic research team has also confirmed that when sleep time decreases by 80 minutes compared to usual, individuals tend to consume an average of 549 additional calories the next day. However, the cause of weight gain due to sleep deprivation is not solely due to fatigue.

 

According to a research team at the University of Chicago in the United States, the group with an average sleep duration of 8.5 hours has a fat reduction rate more than twice as high as the group with 5.5 hours of sleep. This result was observed despite both groups having the same daily calorie intake.

 

What is the magical fat reduction effect caused by a three-hour sleep difference? When sleep is insufficient, the level of the stress hormone cortisol rises, leading to increased inflammation in the body and problems with insulin secretion. As a result, weight gain occurs.

 

☆So, if I just sleep well, will my weight decrease? While deep sleep is indeed an important factor for weight regulation, dietary control and exercise must also be combined. ☆If even one of deep sleep, exercise, or diet therapy is off, the balance is broken, just like a single leg of a desk breaking.

 

However, it is important to note that while people generally recognize the importance of exercise and diet control when managing weight, they often do not fully realize the significance of good sleep. Insufficient sleep is a problem, but excessive sleep duration also does not aid in weight loss.

 

The optimal sleep duration to prevent an increase in body fat is 6.5 to 8.5 hours. In addition to sleep duration, maintaining a regular sleep pattern, as well as a comfortable sleep environment with appropriate indoor temperature and humidity, is also important.

 

Kwon Soon-il Reporter (kstt77@kormedi.com)

..........

The optimal way to prevent an increase in body fat

The time is between 6.5 hours and 8.5 hours.

Starting today, optimal fat reduction

I think I should sleep during my sleep time.