Lack of sleep and weight gain

Has realized how hungry you feel when you do not sleep enough? Did you know that when deprived of sleep to eat more, because in reality we are more hungry? Yes it's true. Chronic sleep loss alters the body's endocrine system by activating insulin resistance and altered hormones that regulate appetite. Lack of sleep leads to increased ghrelin, the hormone that activates the hunger and the restriction of leptin, the hormone that makes you feel full. And while we're awake more hours and are often sedentary in extra time waking we consume more calories than we burn. Weight gain results.

Growing evidence suggests that lack of sleep has multiple effects that can all lead to weight gain. When our internal clock is stopped, it can affect many body functions including metabolism, hormonal balance, brain chemistry, cognitive function and immunity. Chronic sleep deprivation can lead to irritability, anxiety and depression, all taxpayers to eat for emotional reasons.
According to a 2006 study of more than 68,000 women from the Case Western Reserve University in Cleveland, women who slept less than five hours a night were 32 percent more likely to gain 33 pounds or more during the study period 16 years than women who slept at least seven hours per night. The conclusion: the more you sleep, the better your body can regulate chemicals storage control hunger, fullness, and fat.
Sleep is often the first thing we give up when you are short on time. With increasing stress, deadlines and intense 24 / 7 connectivity through cell phones and the internet, it seems that just are not enough hours in the day. Yet, adequate sleep is one of the most important aspects of weight maintenance and good health.
Therefore, only the amount of sleep we need? While there are no fixed rules and individual needs can vary, the National Sleep Foundation recommends that most adults get seven to nine hours of sleep per night. The amount of sleep you need may be more or less, is the amount you need to feel rested, refreshed and alert.
You can make the dream (and weight loss) a higher priority on improving their sleep habits to the following strategies:
1) Work with circadian rhythms. While most of us can not go to bed when the sun sets, we aspire to go to bed as soon as possible, establish a bed time that can meet and start to calm down and dimming lights to help our dream body that cause hormonal system.
2) Maintain a quiet, dark and comfortable for a restful sleep. Consider black, with shades, if the room is very bright.
3) Reduce the consumption of stimulants such as caffeine, chocolate and nicotine early in the day.
4) Consider whether certain foods, vitamins, drugs and alcohol affect sleep get a good night's rest and adjust if necessary.
5) Adjust habits like exercising at the end of the day or stimulate activity in the evening if you are having trouble getting quality sleep.
6) Try every day during the day or early evening to reduce overwhelm and anxiety. Putting Paper feelings and thoughts that are disturbing, even if they are chronic. Remind yourself that you can think of tomorrow and who has control over his mind.
7) Try natural sleep aids such as valerian root and herbal teas and
8) Ask your health care provider if you are experiencing chronic insomnia, which may be the result of a medical or psychological illness.
As eating, sleeping is a natural, life-sustaining process. Try to sleep a priority and the program as you would any other activity. Otherwise, the dream that you can take to lose the kilos you earn.