We are living in the era of technology which makes it difficult for us to concentrate on our sleep, nutrition and eventually our health. It has been found out through researches that sleep disturbance of more than one hour can cause weight fluctuation in people. Sleep disturbance also affects the metabolism of the sleep deprived person negatively.
Another researcher found out that longer time difference between hitting the sack results in higher insulin resistance. It was also revealed by the results of the study that consistency in the bedtime during the whole week (regardless of weekdays or weekends) is a key to healthier metabolic rates.
Effects of sleep deprivation on person’s weight
Researchers have found out that regularly disturbed sleep patterns can cause increased insulin resistance which means the body of that person is not regulating blood sugar accurately and it is not healthy. Theoretically speaking, sugar stored in our body and we tend to use it during sleep cycles, and when we delay our bedtime routine, it causes the sugar to store in our body as fat cells, hence causing the person to gain weight. Sleep deprivation is also linked with glucose tolerance and endocrine function. The endocrine system is the gland system controlling most of the hormones in the body and affecting the metabolic rates eventually.
Other researches in this field revealed that less sleep is associated with hormonal changes and its effects can harm the person’s health in the long run. People who do not get enough sleep feel the urge to take more calories than a normal sleeper and increase in appetite causes weight gain.
Tips for getting a constant sleep schedule
Here are a few tips which will help you stick to a consistent sleep pattern and will help you healthier outcomes.
- Avoid social jet lags.
When a person is staying up late for a social gathering or an event during weekdays and gets up early for work or school, he is facing a social jet lag. Similarly, staying up later on weekends to go out with friends or other social gathering and sleeping late is also called jet lags. Experts suggest that people should get a good night sleep which includes consistency for every night during weekdays or even weekends.
- Exercise at the right time
Working out gym session on later hours at night is not helpful, rather harmful to the person. People should get exercise at least 3-4 hours before hitting the sack.
- Control the Caffeine consumption
People will stay awake late at night and then get caffeine during the day in order to stay awake. It is a vicious cycle which should be avoided at any cost. Caffeine can stay in the body for up to 12 hours; hence, that one cup of coffee in breakfast should be enough. People should switch to decaffs or other drinks. Even if it is not affecting the time of your sleep cycle, it might be affecting the quality of sleep.
- Dark & Quiet
Try to sleep in a room with complete darkness and minimum audible distractions.