Sleep is very important for the human body. Studies show that sleep duration should not be less than 6 hours and more than 11 hours. It has been observed that short sleep duration has an effect on energy intake and energy expenditure and also causes changes in the levels of leptin, cortisol and melatonin, which are important hormones in the body. Melatonin and growth hormone are synthesized during sleep and are very important. A quiet and dark environment is necessary especially for better sleep quality. Melatonin is secreted more in the dark, and restricting calorie intake before sleep, especially sleeping hungry, caused melatonin levels to increase. It has been observed that aging occurs later and the metabolic rate increases with the increase in melatonin secretion. It is known that irregular sleep and sleep duration are major factors in the prevalence of obesity. Restricted sleep time increased energy intake and decreased energy expenditure. A study conducted showed that those who sleep 8 hours a day have a 56% higher rate than those who sleep 5 hours. It is also known that those who sleep less than 5 hours a day consume an average of 300 more calories per day than those who complete the normal sleep time. Insomnia also negatively affects the balance of appetite. It is stated that those who do not sleep enough need sweet foods more. Leptin (hunger) ) and ghrelin (satiety) hormones, when a person is sleep deprived, ghrelin decreases and leptin increases. When the ghrelin hormone increases, it prevents the feeling of hunger by stimulating the satiety center in the brain. When sleep deprivation occurs, ghrelin decreases and leptin increases. When leptin increases, the sugar level in the blood decreases and the person feels the need to eat more and ghrelin increases. When it decreases, more food is eaten. When you are sleep deprived, the body becomes stressed and the cortisol hormone rises. As the cortisol level increases, your appetite may increase. Insufficient sleep also causes the body to become more resistant to insulin and disrupts sugar metabolism. Increasing insulin resistance in the body leads the body to secrete more insulin and causes Type-2 diabetes. and the excess insulin secreted causes fat in the belly area. A study shows that those who sleep less than 5 hours a day have a higher risk of developing diabetes. A quality sleep is essential. You should not sleep during the day, you should be careful about caffeine consumption, you should not go to bed with a very full stomach, and a quiet and dark environment should be preferred.
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