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Everything You Wanted to Know About Obesity and Insomnia

May 5, 2022

When you don't get enough sleep, it does more than just make you tired. Too few ZZZs can also lead to weight problems, which can lead to a variety of medical conditions.

A troubling concern for people who are obese is that not only does sleep deprivation cause weight gain, but being overweight also causes sleep problems, which can exacerbate biological processes that contribute to weight gain. It's a frustrating cycle, but people who are overweight or obese can get help to improve their sleep and the health consequences of sleep deprivation.

How are Sleep and Obesity Co-related?

The link between not getting enough sleep and an increased risk of obesity in children and adolescents is well established, though the reason for this link is still being debated. Sleep deprivation disrupts the body's hormonal balance, promoting overeating and weight gain. Leptin and ghrelin are appetite-regulating hormones, and when you don't get enough sleep, the production of these hormones is altered, resulting in increased feelings of hunger. Sleep deprivation is linked to a lack of growth hormone and elevated cortisol levels, both of which have been linked to obesity. In addition, a lack of sleep can impair your food metabolism.

Unfortunately, the effects of sleep deprivation on weight are not limited to chemical changes. Sleep deprivation has been linked to an increased proclivity to choose high-calorie foods. Late-night calorie consumption raises the risk of weight gain. Furthermore, adults who do not get enough sleep get less exercise than those who do, possibly because sleep deprivation causes daytime sleepiness and fatigue.Being part of obesity treatment programmes may help with everything you wanted to know about obesity and insomnia.

How Does Sleep Loss Leads to Weight Gain?

Sleep Loss Weight Gain

Researchers speculate that chronic sleep deprivation may lead to weight gain in a variety of ways, including increasing the amount of food people eat or decreasing the amount of energy they burn.

Sleep deprivation may increase energy intake by:

  • Increasing Hunger  - Sleep deprivation can cause changes in the hormones that control hunger. One small study, for example, discovered that sleep-deprived young men had higher levels of the appetite-stimulating hormone ghrelin and lower levels of the satiety-inducing hormone leptin, increasing hunger and appetite, particularly for foods high in fat and carbohydrates.
  • Giving People More Time to Eat  - People who sleep less each night may eat more than those who get a full night's sleep simply because they have more waking time. A small laboratory study recently discovered that people who were sleep-deprived and surrounded by tasty snacks tended to snack more—especially during the extra hours they were awake at night—than when they got enough sleep.
  • Prompting People to Eat Less Healthy Diets - Observational studies have found no consistent link between sleep and food choices. However, one study of Japanese workers discovered that those who slept fewer than six hours per night were more likely to eat out, have irregular meal patterns, and snack than those who slept more than six hours.

Read: How to improve good cholesterol 'HDL'

How Does Obesity Affect Sleep?

In addition to increasing your risk of heart disease and diabetes, being overweight increases your chances of developing obstructive sleep apnea (OSA), insomnia, or restless leg syndrome.

  • Obstructive Sleep Apnea (OSA)  - This is a condition in which a person may sleep for several seconds without breathing. When this occurs, the brain sends a message to the body to wake up and breathe, resulting in numerous interruptions in sleep throughout a sleep cycle. Overweight people are more likely to suffer from OSA, and those who suffer from OSA are more likely to have poorer sleep quality and thus gain weight.
  • Insomnia  - The inability to fall asleep, even when the environment and conditions are ideal, is referred to as insomnia. Insomnia can be caused by short-term issues such as stress or illness, or it can be caused by long-term issues such as shift work, unhealthy sleep patterns or habits, medications, or other chronic conditions. According to recent research, people who are overweight are much more likely to report insomnia. Obese people also have higher levels of emotional stress and depression, which both contribute to poor sleep quality.
  • Restless Leg Syndrome  - Restless leg syndrome is a condition in which you have unpleasant sensations in your legs that can only be relieved by moving them. These sensations are common at night and can make falling asleep difficult. Restless leg syndrome can have a significant impact on the quality and quantity of your sleep, which can have a negative impact on your weight.

Sleep Hygiene for Weight Loss

Sleep Hygeine for Weight Loss        

There are numerous methods for improving sleep. Bethaniya clinic,as a pioeer for the functional Weight Loss Treatment in Thrissur has good retort for everything you wanted to know about obesity and insomnia.Here are a few research-backed suggestions for getting more sleep while dieting:

  • Maintain a Regular Sleep Schedule - Large changes in your sleep schedule, or attempting to sleep catch up after a week of late nights, can cause metabolic changes and reduce.
  • Sleep in a Dimly Lit Room - Exposure to artificial light while sleeping, such as from a television or a bedside lamp, has been linked to an increased risk of weight gain and obesity.
  • Don't Eat Right Before Bedtime - Eating late may jeopardise your weight loss efforts.
  • Stress Reduction - In a variety of ways, chronic stress can contribute to poor sleep and weight gain, including eating to cope with negative emotions.
  • Be an Early Bird - People who sleep late may consume more calories and are more likely to gain weight. When compared to night owls, early birds may be more likely to maintain weight loss.

Whether or not to attempt to change your body weight is a personal decision that should be made with the advice of your doctor for everything you want to know about obesity and insomnia . Don't believe everything you read about health and weight loss online. Weight loss is not for everyone, and it does not always imply better health. Remember that good health is a lifelong journey that includes not only good habits but also a good relationship with your body.

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