If a person does not get enough sleep, he experiences a lack of vitality. The most expected consequence of lack of sleep is excessive appetite, because one of the sources of energy is food. Thus, a two-hour reduction in sleep time already leads to the consumption of 500 or more extra calories to fill the energy deficit.
Let’s consider five main reasons why you gain weight due to lack of sleep.
1. Energy deficit.
Slow sleep, especially its fourth phase, is directly related to energy recovery. During this deep stage, proper rest begins and the body is in the mode of accumulation and storage of energy. Most muscles, including the heart, relax. In this phase, 80% of dreams occur.
To restore your energy and vitality, try to use modafinil preparations such as Artvigil or Modalert instead of excess food.
2. Change in hormonal levels.
Sleep hormones affect the level of many hormones: FSH, LH, ACTH, TSH, and STH. Melatonin has antioxidant properties, antitumor activity and oncostatic activity. Violation of its production due to lack of sleep affects the proper production of hormones. The risks of diseases of the thyroid gland and reproductive system, developmental delay in children are increasing. With proper sleep, the required amount of cortisol is produced. It activates the brain and affects the normal functioning of the body.
Therefore, people who sleep only four hours a day produce large amounts of enzymes and hormones that stimulate appetite. They are constantly hungry, unlike people who care about a good night’s sleep.
3. Impaired carbohydrate metabolism.
Poor sleep can lead to insulin resistance, a condition in which muscle, fat and liver cells do not respond to insulin as needed. As a result, the pancreas produces more insulin to help glucose get into the cells.
Too much insulin makes you feel hungry, and the body begins to accumulate more calories in the form of fat. Over time, uncontrolled insulin resistance can lead to weight gain and type 2 diabetes.
4. The appearance of edema.
During sleep, the body loses unnoticed for us water reserves. The process is started by sweating and exhaling moist air. If you deprive yourself of sound and long sleep, it is likely that the fluid will remain in your body. Of course, water is not a fat deposit, and you can remove its excess in the shortest possible time. However, quality sleep will benefit you in this regard.
5. The desire to eat junk food.
When sleep deprivation, the reward centers in the brain are more receptive to food. There is a great desire to eat high-calorie fatty and sweet foods. In addition, sleep deprivation affects the frontal lobe of the brain, which is responsible for decision-making and self-control. As a result, the choice in favor of healthy food becomes difficult.
