How to sleep: Better sleeping helps reduce obesity – how to sleep better?

Sleep is a restorative process of the brain, by the brain and for the brain. Sleep is important for health of the entire body. Research that suggests regular poor quality sleep is fuelling the obesity crisis has been making headlines. A survey conducted by the British Nutrition Foundation (BNF) of more than 6,000 children found that 32 per cent of primary school pupils and 70 per cent of secondary school students get less than nine hours of sleep a night, the minimum recommended amount.

Several studies have shown a direct link to lack of sleep and obesity

Nutritional therapist, Shivani Rajdev

Nutritional therapist, Shivani Rajdev said: “Several studies have shown a direct link to lack of sleep and obesity.

“Poor quality or lack of sleep results in reduced energy expenditure as well as having an effect on hormones such as an increase in ghrelin levels, that results in an increase in appetite and can promote fat storage.

“In addition, lack of sleep also leads to a reduction in insulin sensitivity and glucose tolerance as well as an increase in cortisol levels.

“All these are factors directly linked to obesity. To tackle this, it is essential that individuals address their evening and sleep routine to ensure that they are able to get good quality sleep.”

A study published in the BMJ looked at sleep deprivation and obesity in adults. A study on the topic of sleep and obesity were reviewed.

The conclusions proved there is a link between obesity and sleep deprivation.

Another study by the US National Library of Medicine National Institutes of health reviewed the most recent evidence linking decreased sleep duration and poor sleep quality to obesity, focussing upon studies in adults.

The study concluded that chronic sleep loss is associated with obesity and has important public health implications. 

Sleep loss can also affect energy balance by decreasing both exercise and non exercise energy.

Leptin increases energy expenditure and changes in leptin after sleep deprivation would affect both caloric intake and energy expenditure.

Sleepiness and fatigue increase sedentary behaviour and therefore decreases exercise- related energy expenditure.

A good night’s sleep is just as important as regular exercise and a healthy diet.

When it comes to ensuring enough sleep a night a person should try to increase bright light exposure during the day, try reduce blue light exposure in the evening, cut down on caffeine in the evening, sleep and wake at consistent times, don’t drink alcohol and optimise your bedroom environment.

Sleep is crucial for your health.

Everyone needs to get enough sleep to help the body to function properly, according to the NHS.

Without enough good quality rest, it can make you feel grumpy and irritable, and you may not be working at your best.

The way you sleep could be influencing your quality of rest, and choosing the right sleep position is crucial. But if you struggle to sleep, it may help to follow this short bed time routine that helps 96 per cent of people to fall asleep within two minutes.

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