5 Reasons to Hit Snooze and Sleep In

How deeply in “sleep debt” are you?

If the surveys are to be believed, many of us are getting far less sleep than we need.

Sleep debt is the difference between how many hours we snooze and how many hours we need to be snoozing to be our best, both physically and mentally.

According to the Centers for Disease Control and Prevention (CDC), a third to nearly 50 percent of Americans, depending on age and other demographics, get less than the seven hours of sleep a night recommended by The American Academy of Sleep Medicine.

The price of sleep debt is more than yawns and a driving desire for an IV bag of coffee every day. Chronic lack of sleep is linked to obesity, heart disease, hypertension, diabetes, a weakened immune system and a greater risk of premature death.

What do you do if a new baby gets you up a few times a night, a work project keeps you up past your bedtime for a week, or a worry has you tossing and turning instead of sleeping? Is there a way to catch up on sleep to avoid these dire consequences? Will naps or sleeping in on the weekends restore you to good health even if you burned the midnight oil one too many times in a week?

The answer, according to the latest science, is a qualified yes, particularly if your sleep deprivation is of short duration. As it turns out, being sleepy (even if you don’t feel tired) can prompt your body to spend more time in a deep sleep cycle (called slow wave sleep) which can be physically and mentally restorative.

Here are five good reasons to hit snooze, snuggle under the covers and sleep in on your days off:

1. You might lose more fat.

According to Medical News Today, “People who are on a low-calorie diet will lose the same amount of weight whether they sleep an average of 8.5 hours or 5.5 hours each night.” The study, published in the journal Annals of Internal Medicine, found that getting more sleep helped dieters lose fat, while sleep deprivation caused them to lose calorie-burning muscle. When it comes to weight loss, that’s self-defeating.

Sleep deprivation may also make you more likely to eat too much by scrambling the levels of appetite hormones in your body. Researchers looking at the records of study subjects in the Wisconsin Sleep Cohort Study found that those who slept less than five hours a night made more ghrelin, the hunger hormone produced in the stomach that prompts you to eat, and less leptin, the hormone in fat cells that puts the brakes on your appetite.

Sleeping in may be the right prescription for reversing both of these diet killers. In a study looking at more than 2,000 people, those who slept in longer over the weekends had a significantly lower Body Mass Index (BMI, a measure of body fat based on weight and height) than those who didn’t get any catch-up sleep. The best finding? For every hour of extra weekend sleep the study participants got, their BMI went even lower.

2. You could reduce your diabetes risk.

One study found that simply adding an extra hour in bed a day over six days resulted in significantly better fasting blood glucose (sugar) levels and increased insulin sensitivity in a group of patients with chronic sleep deprivation.  Having high insulin sensitivity means your body can use blood glucose, AKA sugar, more effectively as fuel, reducing the amount of sugar circulating in your blood where it can damage organs and tissue. High blood sugar is a hallmark of prediabetes and Type 2 diabetes.

People with short-term sleep debt were also able to improve their glucose and insulin sensitivity levels after just two nights of recovery sleep—a weekend’s worth, according to a 2016 study, published in the journal Diabetes Care.

3. Your blood pressure may drop.

According to Mayo Clinic, lack of sleep is associated with hypertension. They explain, “The less you sleep, the higher your blood pressure may go. People who sleep six hours or less may have steeper increases in blood pressure. If you already have high blood pressure, not sleeping well may make your blood pressure worse.”

One study, published in the journal Sleep Medicine, found that just one hour of weekend catch-up sleep was linked to a lower risk of high blood pressure.

4. You’ll feel less stressed.

Two nights of sleeping in after a rough week of sleep deprivation reduced the levels of sleepiness, fatigue, inflammation, and the stress hormone cortisol in a group of healthy volunteers who participated in a laboratory sleep study. The results were published in the American Journal of Physiology, Endocrinology, and Metabolism.

5. You’ll be around longer.

Best news of all: Weekend sleep can make up for poor weekday sleep when it comes to overall mortality, according to research, published in the Journal of Sleep Research. The 2019 study looked at a group of more than 40,000 people who had been followed by researchers for 13 years. Those with a sleep short duration on weekends had a higher mortality rate when compared to those who didn’t.

Be aware: A weekend lie-in isn’t a long-term solution to chronic sleep deprivation and sleep debt. Returning to baseline health may take a bit longer for long-term sleep deprivation; several studies have estimated it may take four days to more than a week or two of extra sleep just to re-sharpen your brain.

You’re better off establishing a consistent schedule for sleep which includes getting up and going to bed at the same times every day; creating a cool, quiet and dark space in your bedroom that’s conducive to sleep, and finding ways to relax before going to bed.

The post 5 Reasons to Hit Snooze and Sleep In appeared first on The Leaf.

Frequently Asked Questions

How can you suppress your appetite?

Eating small meals frequently throughout the day is a better way to stop snacking when you are hungry than eating three large meals at dinner. This will keep your blood sugar levels constant and reduce hunger pangs.

You might find that drinking lots and taking herbal supplements like bitter melon or ginger works better than eating food.

Avoid foods high in carbs like bread, pasta, rice, potatoes, as they can give you a short boost that then leads to a crash.

Opt for protein-rich food such as lean meats or fish, eggs and nuts. These foods will give you sustained energy and keep your blood sugar stable.

You should also avoid sugary snacks like cakes, sodas, candy, and chocolate bars. These can make you feel hungry and bloated.

You should instead choose healthier options, such as fresh fruits and vegetables, salads, whole grain cereals, or whole grains.

Do not rely on miracle-slimming or fad dieting if your goal is to lose weight.

African Mango Extract:

Mangoes have numerous health benefits. They are rich sources of vitamin C, fibers, potassium, iron, and potassium. They also contain antioxidants that protect against cancer-causing radicals. These health benefits make them an excellent choice to improve your overall health.

There is another great thing about mangoes: they taste amazing! This makes it easy to incorporate them into any meal.

You could add fresh mango slices to smoothies, oatmeal and yogurt. For ice cream sundaes, you can use frozen mango cubes. For baking cookies, you can use dried mango powder in place of sugar.

And, if you want to take advantage of all these great benefits without sacrificing flavor, consider adding mango extract to your favorite recipes.

Many people do not know that mango extract is made out of mango seeds. This means that the extract contains all the same nutrients as whole mangos and doesn’t have the sweetness found in regular mangoes.

Drinking smoothies can help me lose weight.

Smoothies are rich in nutrients, fiber, vitamins, and other beneficial substances that can help you stay slim and healthy.

They are also low in calories, and contain very little fat. They’re great for breakfast, lunch, or as an afternoon snack. Although they can be enjoyed anytime of the day, it is best to eat them fresh out of your blender.

Smoothies make it quick and easy. You only need fruit, milk, and ice. Add nuts, seeds, flaxseed oil, and anything else you fancy. You have the option to add nuts, seeds, flaxseed oil, and any other ingredients you like. To try this diet, you can get a smoothie blender today.

You might be amazed at how fast your body can begin to burn calories more quickly than normal. With the right combination of ingredients you can see results in as little time as four weeks.

This is the place to go if you want the best natural weight loss products. We’re going to show you the best-rated natural weight-loss supplements on Amazon.

Statistics

• According to another review from 2012, CLA may make you lose about 1.5 pounds (0.7 kg) compared with a placebo. (healthline.com)
• Nature’s Health Goji Berry – Lycium Berries – Maintain Vision Health – Jam-Packed with Vitamins A & C – 580 mg per Serving – 60 Veggie Capsules – Non-GMO Emerald Labs Goji Berry – 40% Polysaccharides – 60 Vegetable Capsules (amazon.com)
• According to a 2014 review, even prescription weight loss pills don’t work as well as you might assume. (healthline.com)
• A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26Trusted Source (healthline.com)
• On average, they experienced 28 pounds (12.8 kg) of weight loss, a 6.4-inch (16.2-cm) reduction in waist circumference, and a 6.3% dip in body fat (5Trusted Source (healthline.com)

External Links

pubmed.ncbi.nlm.nih.gov

• PubMed’s national survey on weight loss and use of dietary supplementation in the United States.
  
• African mango (IGOB131: A proprietary extract from Irvingia gabonensis’s seeds has been shown to reduce body weight and improve metabolic parameters in overweight people – PubMed
  

ods.od.nih.gov

• Office of Dietary Supplements – Ephedra
  
• Health Professional Fact Sheet: Dietary Supplements to Weight Loss
  

ncbi.nlm.nih.gov

• IGOB131 is a novel seed extract from the West African plant Irvingia gaonensis that significantly lowers body weight and improves metabolic conditions in overweight individuals in a double-blind placebo-controlled trial – PMC
  
• A case report of renal failure that was linked to African mango consumption.
  

fda.gov

• FDA
  
• FDA
  

How To

The Best Natural Appetite Supressants for Weight Control

Natural appetite suppressant to weight loss is any substance that can be used to reduce food intake without side effects, such as vomiting or constipation, diarrhea and dizziness.

There are many natural methods to lose weight. Dieting is one way to lose weight naturally. It is about reducing the amount of calories you consume, compared to what your usual eating habits are. This includes eating fewer calories than usual, cutting back on some foods, skipping meals, eating smaller portions, etc. Another way to lose weight naturally is through exercise. Exercise means increasing your physical activity level. This can be done by running fast, walking, dancing, swimming, biking, hiking, jogging and doing strength training.

Natural appetite suppressants work well because they don’t have side effects such as nausea, constipation and heartburn. They are also safe and don’t have the side effects of prescription drugs. These products are safe so if they appeal to you, don’t hesitate to give them a try. But before trying these products, make sure that you consult your doctor first.

Did you miss our previous article…
https://slimbody.pw/its-fruit-season-11-tasty-dessert-recipes-featuring-fruit/