Every Extra Hour Of Sleep Can Cut Back Obesity Risk By 50%

Obesity has risen into an epidemic not just in the U.S.1 but in a global scale2, and it increases the risk of cancer.

Fortunately, aside from diet change, researchers say every hour of extra sleep counts. In fact, one of the studies3 say every extra hour of sleep duration can cut back obesity risk in half4.

In fact, one study says that increasing sleep quality and duration is a good intervention for weight control5.

Even One Night Without Sleep Can Alter Metabolism

Lack of sleep has many unhealthy consequences. In fact, even with just a night without sleep is enough to alter metabolism.

Moreover, it increases inflammation in the body and has negative impact on the DNA.

And, take note, as this is important. One of the main sabotages of sleep these days are electronic devices.

One study has proven it6.

To date, this study is the first systematic review and meta-analysis of the association of access to and the use of media devices with sleep outcomes. Bedtime access to and use of a media device were significantly associated with the following: inadequate sleep quantity, poor sleep quality, and excessive daytime sleepiness.

Carter B, Rees P, Hale L, Bhattacharjee D, Paradkar MS. Association Between Portable Screen-Based Media Device Access or Use and Sleep Outcomes: A Systematic Review and Meta-analysis. JAMA Pediatr.2016;170(12):1202–1208. doi:10.1001/jamapediatrics.2016.2341

On the other hand, extending your sleep duration on weekends is beneficial.

Good quality sleep and at the right duration has many health benefits including weight loss, of course, and among many others like;

  • Beneficial for prostate health
  • Healthy skin
  • Better sex
  • Boost brain power
  • Improve the body’s immune system
  • Less inflammation in the body
  • Balances the hormone
  • Reduces risk of diabetes (of course, obesity)

The Decline In Sleep Duration

Over the last 50 years or more7, there has been a decline in sleep duration. And, along with unhealthy eating habits and lifestyle, no wonder obesity rates in both adult and children rose8.

This proves that sleep duration is vital. Moreover, the quality of sleep also matters.

Hence, always aim at getting good quality sleep every night. On the other hand, night shift workers are vulnerable to the unhealthy consequences of lack of sleep.

However, although there has no study done yet, it could be circumvented with healthy diet and lifestyle. Of course, include exercise as part of a healthy living.

Another thing that could help night shift workers is to get as much quality sleep as possible during the day. It may be a good idea not to consistently work during night shift.

There are companies that allow employees to work night shift for one week and then day shift the following week.

Always consider a good quality sleep. As the NY Post reports, even with just an additional 20 minutes of sleep can boost one’s ability to lose weight.

Another benefit of extending sleep even by just 90 mins, it reduces sugar cravings. As a matter of fact, a study by King’s College London finds that people who sleep longer are less likely to eat sugary treats.

Therefore, one of the many and doable ways to minimize sugar consumption is to get quality and longer sleep.

Diet and Weight Loss

While diet and good nutrition matters, always include in your healthy lifestyle habits aiming regular quality sleep.

Furthermore, those who are serious about losing weight with long-term results, it must be a combination of good nutrition, physical activity, and healthy lifestyle including having quality sleep.

Moreover, it may be a good idea to skip breakfast to facilitate better weight loss and avoid consuming more carbs.

If you really need breakfast, try the Ketogenic diet. This diet consists of healthy fats while including a low amount of carbohydrates.

Or, you may try Penn Jillette’s mono dieting option, which in his case, he choose potatoes as his food for the initial two weeks of the regimen.

Losing weight is particularly difficult for people over 40 years old. But make sure you take a close look at your diet and lifestyle. The more you stick to healthy changes, the better and higher chances you’ll be able to achieve an ideal and healthy weight.

On the other hand, some people find good support and result with certain appetite-suppressing supplements. But, of course, always consider the natural ways including more intake of fruits and vegetable and a good sleep every night.

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