As it turned out, the lack of sleep excites not only nerves , but also ... appetite - such is the neurobiological mechanism built in by the wise nature in our body. In all, hormones are to blame. This time we are talking about an inseparable pair of ghrelin and leptin. The first is formed in the stomach and is responsible for our sense of hunger, and the second produces fat cells, which is why it is responsible for the sense of satiety. And now imagine such a picture: you yourself happily rejoice for a couple of nights without stopping, celebrating, for example, the New Year. As usual, on the table - all the most delicious, in the refrigerator - too.
Fuck - do not deny yourself anything! You do not refuse, consoling yourself with the thought that nights without sleep are a great way to burn an incredible amount of calories. But our body is not a fool to give up the accumulated "honest work" for a healthy life. Has spent - be good compensate. After two sleepless nights, the level of leptin (feeling of satiety) decreases almost 5-fold, and the level of ghrelin (feeling of hunger) grows by a quarter. Hence the unquenchable hunger! And so it's kind of, when you can drown it out, only with all the useless stuff like bacon and cakes. What is also quite understandable: high-calorie and energy-intensive products in our understanding are able to saturate the body faster and more reliably.
And what is behind this? It's clear that - overeating and unpleasant additions in the form of chubby cheeks, second chin, wrinkles on the abdomen, "ears" on the beloved fifth point. Do you need it? No? Then read and memorize for memory ...
... the sleepy code
Like every self-respecting code, sleepy is harsh, but it is fair and consists of several basic points. Let's read the entire list!
Remember that the need for sleep is a purely individual thing. Some people need no more than four hours to fully sleep, and others can sleep ten hours in a row, wake up and say: "I want more!".
Recently, scientists have determined that a short, but full sleep is answered by a certain gene. They christened him the genome of Margaret Thatcher, who became famous all over the world not only for her political talents, but also for the unique ability to sleep no more than three hours a day (without consequences for the figure).
Do you want to have a good night's sleep? Go to bed just when you need it. Well, if it can be done at the same time, then you will live in harmony with your biological clock. Signs of the fact that you slept well are a mild awakening (without an alarm clock!) And a sense of cheerfulness.
Know the "face" of the typical enemies of sleep and fight them. The most aggressive are noise, temperature changes (heat and cold), stress, nervous overexcitation, overeating, invigorating drinks (coffee, mate, green tea), alcohol and cigarettes, chronic overwork, work under very bright artificial lighting. As is known, the level of concentration of the melatonin hormone responsible for the restoration depends on the degree of illumination. It is not enough for the organism and prevents aging. In the darkness he rises and causes an overwhelming desire to sleep. Therefore, where people have to work in the night shift, use bright artificial lighting. If you are forced to fall asleep for some reason when the light is on, use muffled.
To sleep well , you will have to organize your meals in a healthy style of greasing. Behind this mysterious word lies the old good fractional nourishment. The main principle of the greasing diet is at least 5-6 times a day. Add to the traditional three meals a couple of snacks, for example, a second breakfast and a mid-morning snack, and you can afford a light snack not later than 2 hours before bedtime. The more frequent meals (small portions!), The fewer calories you need for saturation, which means that the process of parting with excess kilograms will be easier. And drink plenty of water. Well, you yourself know about it!
Shortbread cookies, sweets, cakes, chips, nuts, seeds, fried in oil graham crackers are absolutely not suitable! Begin to "grease" with sour-milk products, vegetables and fruits!
Sleep - a vital need of the body, ahead of the importance of even food. A person can do without food for about two months, but without sleep - no more than 2 weeks. Studies have shown that after-dinner sleep is a natural need of the body. This siesta increases working capacity, relieves fatigue and ... helps to fall asleep at night more quickly.
Fitness is, of course, great! But make sure that your training ends no later than 2 hours before bedtime. Otherwise, consider you lambs until the morning!
By the way, scientists have established that the account of aloud lambs, elephants and other living creatures in no way contributes to rapid falling asleep. But a walk in the fresh air and reading on a dream come to work sleeping.