Sleep is a fundamental aspect of our overall health and plays a crucial role in weight management. Jean-Michel Cohen , nutrition expert, reminds us of the importance of sleep as part of a balanced diet and a healthy life. In fact, a good night's sleep can contribute to weight loss, weight maintenance and reduced cravings for snacking. This article explores the links between sleep and weight management, based on scientific evidence and practical recommendations.
Sleep and Weight Management: An Obvious Link
Why is sleep important for weight loss? Sleep plays a key role in the regulation of several hormones involved in managing appetite and metabolism. Lack of sleep can disrupt these hormones, leading to an increased appetite and cravings for food, especially high-calorie foods.
The hormones at play:
- Ghrelin and Leptin: Ghrelin is the hunger hormone, while leptin is the satiety hormone. Lack of sleep increases ghrelin levels and decreases leptin levels, leading to eating more.
- Cortisol: Lack of sleep leads to an increase in the stress hormone cortisol, which is also linked to increased appetite and weight gain.
Scientific Studies: Studies have shown that people who sleep less than 7 hours per night tend to weigh more than those who get enough sleep. For example, a study published in the journal “Sleep” found that adults who sleep less than 6 hours per night have a 30% higher risk of becoming obese compared to those who sleep 7 to 9 hours.
Improving Sleep Quality: Practical Recommendations
Habits to adopt for better sleep:
- Maintain a comfortable room temperature: A temperature around 19°C is often recommended.
- Avoid screens before sleeping: Blue light from screens can disrupt the production of melatonin, the sleep hormone.
- Have a regular bedtime routine: Going to bed and getting up at the same time every day helps regulate the circadian rhythm.
- Limit daytime naps: Long naps can interfere with nighttime sleep.
The impact of melatonin: Melatonin is a hormone naturally produced by our body in response to darkness. It plays a crucial role in regulating the sleep-wake cycle. Taking melatonin supplements can help improve sleep quality, especially in people with sleep disorders or jet lag.
Natural Alternatives to Sleeping Pills
Medicinal plants:
- Chamomile: Known for its relaxing properties, it can be consumed in the form of herbal tea before bedtime.
- Verbena and Passionflower: These plants have calming effects and can help reduce anxiety.
- Orange blossom and lime blossom: Used as an infusion, they can promote restful sleep.
Cannabinoids (CBD): CBD, or cannabidiol , is a compound derived from cannabis that has no psychoactive effects. It is increasingly used for its relaxing and anxiolytic properties, and can be a natural alternative to sleeping pills.
Melatonin Supplements: What You Need to Know
Dosage and regulation: In France, melatonin supplements are available in doses of up to 1.9 mg without a medical prescription. However, in other countries like the United States, doses can be much higher. It is important to follow dosage recommendations and consult a healthcare professional before starting a melatonin supplement.
Precautions: Melatonin may cause side effects such as drowsiness, dizziness, headache and nausea. It is not recommended for pregnant or breastfeeding women, children, adolescents and people suffering from immune or autoimmune disorders.
Integrating Sleep into a Weight Loss Program
Combine several approaches: To optimize sleep quality and support weight loss, it may be beneficial to combine several methods:
- Use soothing plants in the form of herbal teas.
- Take melatonin supplements.
- Use CBD for its relaxing effects.
Importance of physical activity: Contrary to popular belief, practicing physical activity at the end of the day does not necessarily disrupt sleep. On the contrary, regular exercise can improve sleep quality and help with weight management.
Conclusion
Sleep is a crucial component for weight loss and maintaining a healthy weight. By adopting healthy sleep habits and using natural alternatives such as medicinal plants, CBD and melatonin, it is possible to improve the quality of your sleep without resorting to traditional sleeping pills. Remember, the goal is to wake up feeling rested and not tired, regardless of how many hours you sleep. Incorporating these practices into your routine can make a big difference in your weight management and overall wellness journey.