Getting enough sleep and reducing psychological stress can support weight loss efforts and improve the overall health of the body and mind.
The Connection Between Sleep and Weight Loss
Research has shown that people aiming to lose 4.5 kg or more are more successful in achieving their goal when they get a moderate amount of sleep combined with low stress levels. It was found that those who sleep between 6 to 8 hours a night and experience less stress doubled their chances of success compared to those who sleep 6 hours or less and suffer from high psychological pressure.
The process of weight loss is influenced by hormones released by the body during sleep. A lack of rest increases the secretion of the hormone “ghrelin,” which raises appetite, while sufficient sleep helps regulate the hormone “leptin,” which provides a feeling of fullness. Additionally, stress resulting from sleep deprivation often drives a person toward eating fast food.
Benefits of Sufficient Sleep for General Health
The importance of sleep extends beyond fitness to include other vital functions:
- Immune System: Sleep gives immune cells and proteins the opportunity to eliminate viruses and microbes, reducing the likelihood of catching a cold.
- Heart Health: Sleep protects the heart from the stress caused by the secretion of cortisol (the stress hormone), which can cause high blood pressure.
- Mental Abilities: Sleep helps process and consolidate memories; furthermore, sleep quality in youth and middle age enhances memory in later stages of life.
- Psychological State: Going to bed early reduces the likelihood of negative thinking and depression, and increases daily activity and productivity.
Standards for Sleep Quality and Quantity
The body’s need for sleep varies by age. Adults (18-64 years) need 7 to 9 hours, while older adults (65 years and older) need 7 to 8 hours.
As for sleep quality, it can be considered good if the person:
- Falls asleep within 30 minutes or less of lying down.
- Wakes up only once per night for no more than 5 minutes.
- Spends 85% or more of their time in bed sleeping.
- Total nighttime wakefulness does not exceed 20 minutes.
Tips to Improve Sleep Quality
To achieve healthy sleep, you can follow these steps:
- Stick to a consistent sleep and wake schedule.
- Practice physical exercise to reduce stress and help with relaxation.
- Try meditation to alleviate psychological pressure.
- Attempt to go to bed early.
When Should You Visit a Doctor?
It is recommended to consult specialists when the following signs appear:
- Suffering from persistent insomnia or sleep disorders that affect daily activity.
- Waking up 4 times or more in a single night.
- Taking more than an hour to fall asleep after lying down.
- Feeling extreme fatigue and exhaustion despite spending enough hours in bed.
FAQ
What is the scientifically best time to sleep?
Studies confirm that physical and mental activity decreases at night and increases with sunrise. Therefore, the best time to sleep is during the night hours, as people who sleep early are more energetic and less prone to depression.
What are common colds?
These are common infections of the upper respiratory tract caused by various types of viruses (up to 200 types). They often increase in winter and heal within a few days.
Can sleep quality be measured?
Sleep quality is a personal experience that depends on quantity, timing, psychological state, and type. Although wrist-tracking devices exist, a person’s awareness of how many times they wake up and their actual sleep duration remains a more accurate indicator than device data.
Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice.
Related articles
- How Urine Salts and Salt Intake Affect Your Sleep
- Why Does Eating Make You Sleepy? Causes and Tips
- Is Snoring Bad? Causes, Risks, and How to Stop Snoring
- Physical Activity and Sleep: How Exercise Improves Rest
- More about Sleep & Sleep Disorders
Illustration: AI-generated
approved by: Medica Health team