How much you need to sleep to lose weight and not harm your health

How many hours do I need to sleep to lose weight properly and safely?

Perhaps everyone knows that you can lose weight by eating less and moving more. However, as with anything else, weight loss has its nuances. For example, even sleep affects the weight loss process.

In addition, with a lack of sleep, the eyes become red, the skin becomes dry, begins to peel, acquires an unhealthy color. There can be difficulties with communication, because any little thing pisses you off.

Also, sleep deprivation affects the hormonal background. In particular, reduces the synthesis of cortisol (stress hormone), which adjusts to the working mood and helps to cope with emotional stress. That is why we feel a decline in strength, lack of energy.

How lack of sleep affects weight loss

Chronic sleep deprivation, especially lack of sleep in the period from 23:00 to 2:00, leads to a decrease in the production of growth hormone. In adults, it promotes fat burning during the night hours. So people who stay up late into the night will experience weight gain. Those who work late and then sleep until the middle of the day tend to gain weight by eating the same way they did before.

In addition, if we stay up from midnight to 2:00 am, melatonin production decreases. It regulates sleep and wakefulness, and is also considered the most powerful natural antioxidant, that is, a substance that helps the body to recover.

About five drinks that help fight insomnia, told in the video “Championship”.

There is another study, the results of which were published recently, in 2022. According to him, there are such norms of sleep for different age groups:

• newborns (1-3 months) – 14-17 hours;
• infants (3-11 months) – 12-15 hours;
• children (1-2 years) – 11-14 hours;
• children (3-5 years old) – 10-13 hours;
• children (6-11 years old) – 9-11 hours;
• adolescents (14-17 years old) – 8-10 hours;
• adults (18-65 years old) – 7-9 hours;
• elderly (over 65 years old) – 7-8 hours.