Build a lean physique! Good sleep can easily boost your metabolism

Poor sleep is actually related to obesity? Yes! According to current research results, chronic insomnia can indeed make people fat. Once insomnia and lack of sleep last for more than a week, the endocrine functions in a healthy human body will begin to change differently!

Chronic insomnia causes hormonal disorders in the body

1. Decreased secretion of growth hormone

Growth hormone, also known as growth hormone, is not only related to the growth and development of children and adolescents, but is also closely related to the cells in our body, from bones, muscles to various organs, and even has an important impact on whether our body is slim! Among people with chronic insomnia, a decrease in growth hormone has been found.

How important is growth hormone? It can "increase muscle" and "reduce fat":

Increase muscle: Growth hormone can promote protein synthesis, thereby increasing muscle mass, making our body look fit and more symmetrical.

Reduce fat: Growth hormone is the key to promoting the decomposition of fat cells. It can reduce fat accumulation, which is beneficial for weight loss and body shape modification.

2. Decreased Leptin

Leptin, also known as lean body protein, is also a human hormone that has the dual functions of "suppressing appetite" and "increasing calorie consumption". When the fat cells in our body absorb too many calories, they release leptin into the serum, telling the brain: "You are full!", thereby reducing appetite and increasing metabolism. Sleeping is an important time for the secretion of leptin. For people with chronic insomnia, the secretion of leptin will decrease.

3. Insulin resistance occurs

As mentioned in the previous article "Sleep and Diabetes", the increase in insulin resistance will cause abnormal blood sugar control and lead to increased blood sugar levels, which is not conducive to muscle absorption and instead causes the body to convert it into fat for storage.

Summary

There are still many studies ongoing on whether lack of sleep is an important cause of obesity. But one thing is almost certain: when your insomnia turns from short-term to chronic, your body will be more likely to become fat than the average person. Therefore, girls who love beauty should never stay up late. The consequence of staying up late or lack of sleep for a long time is to be careful not to turn into a fat beauty!

If you want to understand what’s wrong with your sleep, just keep a sleep diary for one to two weeks. This will give you a preliminary idea of ​​whether you have sleep disorders and what sleep-disturbing factors you need to combat. The following table is the log I designed for everyone. It is recommended that you recall and write down the sleep indicators of the previous night immediately after getting up every day. The more you record, the better it will help you improve your sleep quality!

Dr. Victoria Chen's story sharing

I remember the year I was an intern at Chang Gung Memorial Hospital. It was my first year living a life of day and night reversal, and I was on duty for almost one-third of the month. Due to long-term lack of sleep, I gained ten kilograms in half a year! Later I found out that other classmates around me had the same situation as me.

Later, when we carefully recalled that period of time, we realized that we all had an explosive appetite and often ate uncontrollably. We originally thought it was due to excessive stress, but in fact it was the body’s hunger hormone that was causing trouble and stimulating our desire to eat! After that, I started to take my sleep seriously, make adjustments and control my appetite, and slowly got myself back to my normal figure.

The article is from Taiwan Guangsha: "The First Book on Good Sleep in History"