Does lack of sleep affect the scale? How many hours of sleep is recommended? Does the day time nap make up for the lost bed night hours? Lack of sleep disturbs body's circadian rhythms and hormonal function, contributing to the appearance of metabolic disorders, cardiovascular diseases and cancer. ✔In details, reduced hours of sleep can cause; 1. increased production of orexinogenic hormones (ghrelin, cortisol) 2. decrease in anorexic hormones (leptin) 3. decrease and sensitivity to insulin and possible increase in glucose levels 4. reduction in growth hormone production, beneficial for children's development
5. increased stress levels, due to increased cortisol production 6. increased blood pressure due to increased cortisol production 7. decreased production of melatonin, which can increase the risk of cancer. ✔How many hours of sleep is recommended? According to the National Sleep Foundation, adults 18-64 are recommended to get 7-9 hours of sleep.
✔Day time sleep or "Siesta" time: It is wrongly believed that, midday nap can replace evening nap. Specifically, human's body is unable to produce melatonin during the day.
For this reason, it is better to take a short nap of 20 minutes or so, instead of sleeping for hours. Long naps can make you feel even more tired, when you wake up. Do you need more help?
I will be happy to help you.
Tania L.
EasyFit Rehab Instructor
IBBFA Barre Instructor Level 1,2,3,PrePostNatal
Barre Eclipse Instructor
ISSA Certified Nutritionist
ISSA Certified Personal Trainer.