5 ways to get quality sleep Help for girls Effective weight loss.
not getting enough sleep or too much May cause weight gain. It was also found that people. Who sleep less than 6 hours or more than 8 hours will have problems with losing weight due to sleep. Directly affects hormones in the body Not getting enough sleep can elevate hunger hormone levels. Resulting in increased appetite and eat too much not getting enough sleep Not only does it have a negative effect on the brain But it also stimulates the production of ghrelin. Which is also a hunger hormone. Therefore, we would like to recommend 5 ways to help you sleep with quality. Girls can do it as follows at โปรโมชั่น ufabet
1. Rest during the golden period.
If you want to sleep to lose weight, women should sleep between 10:00 p.m. and 3:00 a.m. as this is the golden period for growth hormone production. Which will help restore the body sleep cycle. It can easily divided into two main stages: normal sleep and dream sleep. Regular sleep is important, as there are two periods when the body can enter deep sleep. and growth hormone. It is release during the first 3 hours of sleep. After that it was hardly release at all.
2. Don’t sleep for too long.
People who get the right amount of sleep There will be a significant weight loss of 55% after just 2 weeks. On the other hand, not getting enough sleep. May cause the hormone ghrelin release. Which stimulates the appetite. On the other hand, people who sleep too much, more than 9 hours per night People who sleep 6-8 hours are more at risk of gaining weight. Studies have found that people who sleep more than 9 hours continuously have a 21% higher chance of being obese because they sleep too much. It will disturb the biological processes of the body. And there are many other side effects.
3. Create the right atmosphere
sleep environment It is an important factor that affects both rest and weight loss efficiency. It is recommend to sleep in a cool atmosphere. Because it helps in burning fat. and stimulate metabolism. However, for those who are concerned about dry air. The effect on the loss of skin moisture It is recommend to use humidifier. Additionally, it is important to sleep in a dark room. It helps inhibit the production of melatonin. which affects the body’s ability in controlling metabolism and increases the risk of weight gain
4. Sleep continuously for a full 7 hours.
Research conducted in the United States found that those who slept only 5 hours had a 52% increased chance of being overweight. Additionally, those who slept only 4 hours had a 73% increased risk of obesity when comparing the body mass index (BMI) of those who slept 7 hours with Those who slept 4-5 hours found that hormones that stimulate appetite Released at a lower level than those who slept 7 hours, thus showing that the duration of sleep It plays an important role in regulating hunger levels.
5. The last meal must 3 hours before bedtime.
In the evening, when the body doesn’t need energy. It is recommend to avoid foods that high in energy. Because it takes longer to digest. and digestive system It usually takes about 2-3 hours to digest consuming cold food. Therefore, it must be at least 3 hours away from bedtime because it helps to sleep comfortably and relax. Don’t exert too much force.