A study published in Journal of the American Medical Association-Internal Medicine found that the real reason why many people gain weight is lack of sleep time, not because they eat too much. This is not an excuse for sleeping late, but has been closely verified by scientific experiments!
In this study, 80 overweight/obese adults who slept less than 6.5 hours were recruited, aged 21-40, and their body mass index (BMI) was BMI25.0-29.9, and they were randomly divided into two groups:
The first group: extended sleep group (sleep time extended to 8.5 hours)
The second group: the control group (the length of sleep to maintain their daily habits)
The experiment found that the average sleep duration of the extended sleep group (the first group) increased by about 1.2 hours/night, and significantly reduced the daily energy intake by about 270 thousand calories, which eventually led to weight loss. If this effect lasts for a long time, you will lose about 24 Jin in three years.
Why can more sleepers lose weight instead?
In January this year, researchers such as Xiangya Hospital of Central South University found the root cause in a study published in the journal Cell Research: a new sleep hormone called Raptin, which can suppress appetite and help control weight during sleep.
Simply put, Raptin is a hormone that plays a key role in energy metabolism and appetite regulation. When you sleep, the level of this hormone peaks. If you don't sleep enough, it will inhibit its release, and your body will have a strong appetite, metabolic disorder and accelerated weight gain.
Besides losing weight, what are the benefits of going to bed early?
Modern people are used to staying up late, not sleeping until one or two o'clock, and sleeping for less than seven hours every day. In the long run, it is easy to have dark circles, the probability of getting fat will soar, the gastrointestinal function will be stable, nervous system diseases will easily find you, and the aging speed will also accelerate.
Going to bed early is a simple and effective way to restart your life. If you can go to bed early for an hour, there will be many changes in your body:
1. Go to bed an hour early, and you will be thin when you lie down!
An epidemiological study from 26 countries shows that both sleeping late and sleeping less are related to the increased risk of general obesity and abdominal obesity.
Those who are used to going to bed late and have to get up early will gain weight.
Simply put, the relationship between sleep and obesity is: sleep less and eat more; Sleep more and eat less.
Go to bed early, as long as you go to bed early for an hour, things will become very different.
A study shows that adults who usually sleep less than 6.5 hours, every hour of sleep time increases = energy intake decreases by 162 kilocalories ≈ eating one bowl of rice less.
After two weeks, people who don't change their sleep habits gain about 1 kg; People who slept for an extra hour lost about 1 kg.
The study found that people who habitually lack sleep, as long as they sleep for an extra hour, will reduce about 10 grams of added sugar in their daily diet, which is equivalent to the painless benefit of drinking milk tea.
It's better to go to bed early tonight than to eat less.
2. Going to bed an hour early will really make you happy!
You can feel how happy it is to go to bed early through the screen:
In order to explore the relationship between going to bed early and getting up early and depression, scientists analyzed the sleep patterns of 840,000 adults, and found that people with genetic preference for going to bed early are less likely to suffer from major depression than those who go to bed late.
The risk of major depression will be reduced by 23% for every hour earlier at the midpoint of sleep (between bedtime and wake-up time).
In other words, for migrant workers who can't decide their own time to get up, going to bed an hour early will protect our mood.
A good sleep may be the antidote to anxiety.
3. Go to bed for an hour early
Reduced risk of cardiovascular disease and death.
Everyone who goes to bed late may have experienced the feeling of uncomfortable heart. The time of falling asleep is closely related to the incidence of cardiovascular diseases.
The risk of cardiovascular diseases such as myocardial infarction and heart failure will be significantly reduced every hour before going to bed (not earlier than 10 pm).
The study found that compared with people who sleep late, people who sleep early have lower risk of cardiovascular disease, lower incidence of metabolic dysfunction and significantly lower risk of all-cause death.
4. Going to bed early for an hour is beautiful enough for you to shine!
Studies have found that if we sleep late and sleep less, our faces will obviously turn yellow, the moisture content will decrease and our faces will look bad.
Going to bed an hour early every day is a zero-cost skin care solution. Go to bed an hour early, become beautiful, thin, happy and super healthy! In addition, it can protect blood sugar health, keep clear thinking, improve concentration, make people remember better and prevent Alzheimer's disease
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How to change the habit of staying up late and achieve the goal of going to bed early?
1, the gradual rule. Don't go to bed early from one o'clock to eleven o'clock at once, you will find that you can't sleep when you lie down. The correct way is to choose the gradual method, sleep 15 minutes earlier than the day before, and adjust the biological clock to before 11 o'clock in one month.
2. Force yourself to go to bed early by getting up early, get up early, and don't take a lunch break at noon. Enough fatigue can make you fall asleep earlier at night.
3. Close the curtains when sleeping at night, keep the environment dark, and put down the phone 30 minutes in advance to avoid strong light affecting the secretion of melatonin. Keep quiet before going to bed. You can do stretching to relax your body and mind and help you fall asleep.
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