Why does sleep affect weight loss?
By affecting the secretion of hormones through sleep duration and sleep quality, it helps accelerate fat consumption. Adequate deep sleep stabilizes leptin secretion, promotes metabolism, eliminates swelling, and stimulates growth hormone.
8 hours of sleep equals to jogging for 40 minutes.
For a normal girl weighing 100 pounds, about 400 calories are burned during 8 hours of sleep, equivalent to jogging for over 40 minutes!
Insufficient sleep increases hunger hormone.
Inadequate sleep increases the hunger hormone that controls hunger, while reducing the satiety hormone that suppresses appetite. As a result, we are more likely to feel hungry, have difficulty getting full, and crave unhealthy high-fat, high-sugar foods.
Recommended duration of normal sleep:
4-12 years old: 10-12 hours
13-17 years old: 8-10 hours
18-29 years old: 7-9 hours
30-60 years old: 7-9 hours
Recommendations for fat loss and daily routines:
Wake up at 7 AM, do some simple stretching exercises.
Have breakfast at 8 AM to kickstart the metabolism for the day.
Have lunch at 12 PM and take a half-hour nap.
Finish dinner before 7 PM and avoid overeating.
Soak your feet at 9 PM to help sleep.
Relax your body around 9:30 PM and prepare for sleep.
Put down your phone and go to bed at 10 PM.
Tips to improve sleep quality:
1. Sleeping at a comfortable temperature helps you sleep better.
Between 18-20 degrees Celsius is more conducive to deep sleep, producing more melatonin to burn more fat.
2. Ensure the room is dark enough for better sleep and melatonin secretion.
3. Avoid looking at the phone before bed; instead, read a book or meditate, and sleep no later than 11 PM.
4. Avoid eating 4 hours before bed and refrain from drinking a large amount of water 2 hours before bed to reduce intestinal burden and prevent nighttime awakenings.
5. Exercise or soak your feet to relieve stress, as stress leads to increased cortisol levels, affecting sleep.
6. Supplement with vitamin B complex, calcium, and magnesium by consuming dark-colored vegetables, dairy products, nuts, and salmon.
