DSleeping a little makes you gain weight. For many it may seem like a hoax but it is not. The correlation between very disturbed sleep and weight gain is in fact very close. Yet it is too often underestimated. In fact, there are many people who underestimate the advantages of a good sleep, and science says so too. Behind this correlation, the perfect hormonal balance that keeps hunger at bay by stimulating the sense of satiety.
Weight gain and lack of sleep, why this correlation?
«Man is basically a diurnal animal, which is why everyone’s personal master clock, a sort of biological clock that regulates hormonal balance also taking into account external stimuli, is “oriented” towards the day. This implies that if there are no hours of sleep at night, this balance is lost and the production of hormones is disrupted» explains the Dr. Federica Almondo, nutritionist and co-founder of Cerva 16- Nutrition and Anti-aging Center.
Those who sleep little or badly therefore tend to gain weight. But why? A sleepless night leads to eating more sweets and carbohydrates, or ingesting more sugars: insomnia in fact causes a decrease in leptin, known as the “satiety hormone”, and increases ghrelin, or the “hunger hormone”. A third hormone not to be underestimated in this case is also la vitamin D, often “hand in hand” with leptin. This acts on the sleep center present in the hypothalamus making you sleep well and for a long time.
Furthermore, during a Good sleep also regulates cortisol, thus eliminating excess cortisol. Sleeping at least six hours a night, better yet the seven-eight hours that have always been recommended, allows a perfect balance between all these hormones with the result of going to bed full and not waking up at night due to hunger. Added to this are other “advantages”: a restful sleep leads toelimination of all toxins produced by the body during the day and which must be expelled during rest.
Lack of hormonal balance, what happens?
When you sleep little all these hormones present imbalances: if vitamin D and leptincontained in the adipocytes, are not present enough, it happens that, once they reach the hypothalamus thanks to the lymphatic and circulatory systems, they cannot sufficiently stimulate sleep and a sense of satiety. Thus leading to insomnia and a increased production of ghrelin, which therefore stimulates hunger even at times when you shouldn’t eat, especially pushing you to prefer carbohydrates.
«Among the causes also a lowering of the level of proteins and amino acids in which tryptophan is present which, by stimulating the formation of melatonin, regulates sleep itself. Furthermore, in all this imbalance, there is also a increased blood sugar levels and a slowdown in metabolism» explains the expert.
The most suitable diet for a beauty sleep
How to find the right balance? Supplements aside, the secret is also in one healthy and correct diet: «First of all it is important to hire, especially in the evening, foods containing magnesium which stimulates rest. They are all perfect whole grains, legumes, green leafy vegetables such as spinach and artichokes which contain a good amount of mineral, dried fruit, fruit such as bananas and also dark chocolate.”
Not to be underestimated either dinner based on eggs or fish because «they stimulate leptin therefore giving a sense of satiety at the end of the meal” concludes the expert.
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