OBESITY CAUSED BY LATE BEDTIME: HOW TO SLEEP EARLY?

21/08/2020

Nowadays, late bedtime has become a popular life habit. Many people need more than 24 hours in a day for working, relaxing and enjoying their hobbies.

Despite being popular, late bedtime brings no benefits. This habit badly affects our health, increases the risk of obesity.

Let’s examine the reasons why going to bed too late can cause obesity and how to sleep early.

Why staying up late can cause obesity

Stress hormone

If you do not get enough sleep regularly, stress hormone and inflammatory factors will be released to respond to the chronic stressful condition.

One of the stress hormones that is released is cortisol. Cortisol increases blood glucose which maintains the life of our brain and its operations. However, one side effect of cortisol is stimulating our appetite which may lead to weight gain and overtime obesity.

Late bedtime can stimulate your appetite

Sleep deprivation can stimulate your appetite, especially for fast foods, fat and carbohydrate rich foods.

The more often you stay up late and eat before sleep, the higher chance that they will become your habit.

Some people tend to stay up late to relax. Some eat, play games or watch movies and only go to sleep when the dawn comes. All of these increase the risk of obesity.

Tips to encourage early sleep habit

Early bedtime is not easy. You can try some tips below:

Do not use electronic devices 30 minutes or 1 hour before sleep.

Set a bedtime schedule: Sleep from 7 to 9 hours and wake up early for morning exercise.

Decorate your bedroom in a way that makes you feel comfortable and relaxing.

Avoid working at night as this can make you feel stressful and difficult to fall asleep.

Eat foods that can help you sleep better such as bananas, berries, herbal tea, almonds, cereals, oats…

According to studies, adults that do not sleep around 7-9 hours at night are more likely to gain weight. Therefore, try to sleep early in the evening and wake up early in the morning. Make it a routine for a healthy weight and a better life!

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