How long should I sleep?
A study published by a Canadian sleep expert showed that people who control their sleep time to seven seconds an hour are the best for keeping fit.
Sleeping less than 6 hours or more than 8 hours can cause obesity.
The study was published in the medical journal Sleep on April 1.
Sleeping too much, too little, and too little is not good This research was carried out by researchers at Laval University in Quebec, Canada.
They selected 276 subjects between the ages of 21 and 64, with different sex and body mass index, to investigate their sleep and physical condition.
Body mass index is a measurement that uses multiple indicators to determine whether it is overweight or obese.
The results of the study indicate that 7-8 hours is the right amount of sleep time.
The researchers found that in the 6-year period, those who had less than 7 hours of sleep gained about 2 kg more weight than those who slept adequately, while those who slept excessively gained about 1 weight.
They also found that those who lack sleep and those who sleep excessively over 6 years are 35% and 25% more likely to gain 5 kg in weight than those who sleep adequately, and the risk of developing obesity is 27% and 21%, respectively.
Affecting appetite and satiety hormones Previous studies have shown that the amount of sleep that affects body weight is because it affects levels of hormones in the body, especially those related to appetite and satiety.
Insomnia will lead to a decrease in the secretion of hormones that inhibit high-mobility food intake.
Ghrelin is a signal of obesity released by the stomach.
Researchers have found that compared with people who sleep for 8 hours, those who sleep only 5 hours per night have a 15% higher growth hormone release peptide.
In addition to lack of sleep can increase the sense of mortality, it will lead to insufficient day and night in the future, affecting normal work and life.
Moreover, compared with those who sleep a moderate amount, people who sleep for 5 hours or less are more likely to die of cardiovascular disease.
Getting up and going to bed on time, said Jim Horn, director of the Sleep Centre at Loughborough University in the UK, said those who sleep too much or too little need not worry too much.It’s very slow and takes years. ”
He also advises people to get up and sleep on time every day, whether on weekdays or weekends, which helps improve sleep quality.
In addition, taking a bath or reading before bed can relax you and make you sleep well.
There are also sleep experts suggesting not to watch TV in bed, it is best not to touch alcohol, caffeine, chocolate and other irritating substances.
It is also inappropriate for people to exercise at night.
If you find it difficult to fall asleep, it is best to get up and do relaxation activities like reading a book until you feel sleepy and then go to bed.
Old Chinese medicine health network: It is very important to sleep on time and get up on time, which will also directly affect people’s physical health problems.