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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

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Last Updated on May 21, 2019

10 Most Entertaining Things To Do During A Long Journey

10 Most Entertaining Things To Do During A Long Journey

There are many more fun and eventful things to do to pass away time during a long flight or train journey. Apart from sleeping and continuously playing games on mobile, you can utilize this quality time in more creative ways.

Should we take a look at all those amazing and curious ways to kill time during the long journey? Let’s go.

1. Become the Next Big Thing in the Writing World

Yes!! It’s time to become an Author. When I watch a romantic movie or read some fictional story, I feel like writing something of my own. If you feel the same, then there is no better time than a long journey, especially when you are traveling alone. Don’t forget that JK Rowling got the idea of Harry Potter while she was traveling on a train.

2. Become a Philosopher

Enough of reading and listening to various thoughts and quotations of other people. We all have experienced life and learned a lot, and it’s time to put your ideas into words.

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Or you can try to determine the meaning of life, what you have experienced and things you have learned from it. Remember, every success or failure and try to find the philosophical reason behind it. It will help your mind to calm down.

3. Card Games? Invent a New One

I have no issues with claiming that Card Games has always been the most preferred way to pass the time during an extended journey. But don’t stop there, you have enough time to tweak some rules, do some experiment and invent your own card game. Call it anything you want, make sure that new game is entertaining enough to attract more players.

4. Go into the Fantasy World

Most of the time I put myself into Hogwarts, next moment I am fighting for the wizard world. You can do that too, and it’s not that tough. Going into a fantasy world is the most exciting thing you can do while traveling alone.

5. Day Dream

Day Dreaming is sometimes helpful and helps your brain do some exercise. You can be at your creative best. I have found realistic solutions of toughest problems while day dreaming. You can be more open minded and understanding at this time.

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Daydream about being a singer or actor or richest person in the world. It gives you the motivation to do well and achieve your goals.

6. Time to Plan your Dream Project

This one is my favorite. You get enough time to work on your plans or dream projects. Travelling is the best time to brainstorm on your next product, which can be very efficient. Think about all pros and cons, praise yourself, criticize yourself and come up with best possible solutions because no one is there to judge you or your work at this moment.

7. Movie Marathon

Not only weekends, but a long journey is also an excellent time to start a film marathon. Create a list and watch movies online. Tune into any of the popular video streaming sites or app and watch your favorite TV Series and movies.

8. Breakdown your Goals into Realistic Steps

While you are traveling, you can set realistic and possible steps to achieve your aim. Spend your time in breaking down your goals and plan to achieve each small one in a given period. You can set your daily routine, work on your work-life balance and plan for a more systematic approach in day to day life. Don’t forget that walking through small steps is the key to reaching on top.

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9. Read a Book

Reading will never go out of fashion. Always carry a book with you. It is the most amazing thing to spend some time with, especially when you are alone and have lots of free time. Fiction or non-fiction, stories of any kind will always entertain you and enlighten you with new life lessons.

10. Eavesdrop: Its Actually Entertaining

The most entertaining thing to do during the long flight or train journey. You get to listen to amazing and exciting stories of the ordinary public, which sometimes are more interesting than Soap operas. I, once eavesdropped on a couple’s fight and seriously the reason was hilarious.

I got entertained like never before.

The Bottom Line

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Have some fun, do some exciting things, don’t waste your time in sleeping and playing the same game again and again.

Featured photo credit: simplybusinessclass.com via blog.simplybusinessclass.com

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