Keywords: Panlong Yunhai Pharmaceutical, Beautiful Trilogy, Detoxification and Beauty Capsules
What is the real connection between sleep and body shape according to Panlong Yunhai Pharmaceutical? Dr. Eve Van Cauter, a sleep study expert from the University of Chicago's Beautiful Trilogy program, said that lack of sleep disrupts women’s hormonal balance, increases appetite, enhances fat storage, and ultimately leads to weight gain.
You may not have noticed, but when you feel tired, you tend to eat more, and about 1 pound of extra calories consumed will be converted into fat! Experts say that when women lack sleep, a growth hormone called ghrelin in the body surges, which significantly boosts appetite. At the same time, the level of leptin, a hormone responsible for signaling satiety, decreases. This reduction means that your perception of whether you are full diminishes, making it easier to overeat. Additionally, when you lack sleep, you don't just want to eat something; you crave less healthy foods, such as simple carbohydrates like chocolate, pasta, and candy, because they convert into energy faster.
Lack of sleep increases fat storage in your body
After entering deep sleep, your brain releases many growth hormones that instruct your body to break down fat and release energy. But if you consume excess calories and also lack deep sleep, then you do not have enough growth hormone to break down these fats. As a result, your body takes a shortcut by storing the extra fat around your hips, thighs, and abdomen. Lack of sleep reduces your physical energy.
Lack of sleep makes you less energetic and more sedentary.
If you sleep less than 6 hours daily, your chance of gaining weight is 30% higher compared to those who sleep 7.5 hours daily.
Women aged 25-30 average only 6 hours and 40 minutes of sleep per night, with about 30% of them sleeping less than 6 hours regularly. Their likelihood of gaining weight is also 30% higher than others. The experts suggest that to lose weight, you must ensure at least 7.5 hours of sleep daily. If you sleep one or two hours later on weekends, wake up one or two hours later the next day. However, some women may need up to 9 hours of sleep. If you already sleep 7.5 hours and still can't wake up with the alarm clock the next morning, it indicates that you need more sleep. In fact, everyone has their own normal sleep duration requirement. If you sleep less than this required time, even by just one hour, it could lead to hormonal imbalance. However, more sleep doesn’t necessarily mean better weight loss results; what you need is the most suitable sleep duration for yourself. To find this ideal length, try going to bed 15 minutes earlier each night until you discover your optimal sleep quantity. This might take a week of trial and error, but it’s worth trying.
Creating a good sleep environment
Establish a pre-sleep routine, which can include cuddling, reading, taking a hot bath, or doing 10 minutes of yoga, etc. Start these activities 45 minutes to an hour before bedtime. After a while, your body will respond to these specific activities by gradually relaxing and preparing for sleep. Lastly, turn off the TV, computer, and phone before bed. Because flashing lights can trigger wakefulness in your brain, reducing melatonin levels and affecting the quality of deep sleep.
Adjusting coffee and alcohol habits
You might think that without coffee, you won’t make it through the afternoon. If you're a committed coffee drinker, the rule of not drinking coffee after 2:30 PM might seem cruel. But believe the experts' advice—caffeine does subtly affect your sleep. If initially sticking to this rule feels tough, try reducing your coffee intake step by step, such as halving your coffee consumption first. Moreover, absolutely avoid alcohol within three hours of bedtime! Although alcohol might initially make you drowsy, it affects your deep sleep. Once its sedative effect wears off, you might wake up in the middle of the night, seriously hindering your body's rest.