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Your Body Takes In More Calories When You Don’t Sleep Enough, Science Says

Your Body Takes In More Calories When You Don’t Sleep Enough, Science Says

More and more people today sleep less and gain more weight than ever before. If you didn’t think there was a correlation between the two, you are wrong. Scientists confirmed that the average American eats 385 extra calories per day when they are sleep–deprived. This means that each time you deprive your body of getting enough sleep, an entire workout session goes to waste, as you add those calories the next day.

Surprising findings in the research

Together with his team, Andrew Calvin – MD, MPH and assistant professor of medicine at Mayo Clinic – conducted a research on 17 people, both men and women, ages 18 to 40 to find out how sleep deprivation affects daily calorie intake. They tracked participants’ sleeping habits to discover their average sleeping hours. Next, they placed them into two groups – one that was allowed to sleep their normal hours, and the other that slept only two-thirds of their regular sleep time.  Both groups were allowed to consume any type of food in any amount they need. After eight days, the results showed that people who were deprived of their normal sleep hours were taking extra 549 calories daily, whereas the group with more sleeping hours consumed 143 fewer calories than usual.

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Another surprising finding was that it is actually due to increased calorie intake that the levels of hormone leptin (which informs our brain that we are full) were higher, and ghrelin (a hormone that informs our brain that we are hungry) levels were lower than usual, and not the other way around as was considered before. Therefore, we cannot rely on hormone control to stop us from eating too many calories after less sleep, but it is something that can be regulated only by getting enough sleep. As Calvin says, “If you are looking to maintain a healthy weight or lose weight, I think getting adequate sleep may be very important.” Contrary to the popular belief, that the longer hours we stay awake, the more calories we burn, the research found no significant difference in activity expenditure between the two groups.

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How the vicious circle forms

This shouldn’t come as a surprise as we are all familiar with feeling drowsy and irritated after not getting a good night’s sleep. It is then no wonder that we tend to crave more fatty and sugary meals than usual as they provide artificial comfort and soothe us at least for some time. This leaves us feeling even more tired and lazy, resulting in not getting activity needed for burning extra calories. Hence, we gain weight in time, not to mention the amount of stress we are causing to ourselves, as we don’t allow our body and mind to rest and rejuvenate properly during sleep.

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Most common factors causing sleep deprivation include stress, worry and busy lifestyle. It can easily turn into a vicious cycle as we tend to feel more stressed and worried and our productivity worsens due to lack of sleep. Hours of sleep people need for proper rest wary from person to person, but it is important for everyone to respect their bodies’ needs in order to remain healthy, productive and happy.

What you should do to stop gaining weight from lack of sleep

Most people find it harmless at first to cut down on their sleep when making progress in their career but are very soon faced with the negative consequences of sleep deprivation. They tend to feel tired more often and are left with fewer productive hours of work. In order to avoid such struggle, it is highly recommended to finish all our tasks at work, or a study, strictly during working hours. Avoid consuming caffeine at least five hours prior to sleep as it robs you of quality sleep you need for next day’s professional challenges. Also, a great way to distract your mind from thinking about work is to get a white noise sound device, as it blocks out the distracting noise and provides soothing and relaxing sounds instead.

To prevent losing sleep due to worry, you should start practicing relaxing exercises before sleep. Deep breathing exercises such as yoga or meditation are extremely helpful as deep breathing provides enough oxygen, which clears our mind and calms our body.

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Ana Erkic

Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

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Last Updated on July 18, 2019

10 Small Changes To Make Your House Feel Like A Home

10 Small Changes To Make Your House Feel Like A Home

Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

1. Make the Windows Your Own

When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

2. Put up Some Art

If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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Hanging art on the walls will instantly give it personality and make it feel like home.

3. Improve the Aroma

A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

4. Put out Lots of Pillows and Throws

A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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5. Instantly Class up Your Closet

If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

Not only do they look great, but they are better for hanging your clothes as well.

6. Improve Your Air Quality

One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

7. Fill it with Plants

Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

8. Change the Doorknobs

Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

9. Upgrade Your Tub or Shower

There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

Install a new shower or tub today to make your bathroom worthy of a place in your home.

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10. Fresh Cut Flowers

You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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