Sleeping in excess or sleeping scantly can adversely affect body weight. Excessive Sleep may not be as bad for weight gain as thought originally thought before. There is a relationship between body mass index and duration of sleep. Based on weight and height, those sleeping less at night have lower body mass index.
Sleep deprivation may activate a genetic element that can increase body mass index and weight. Researchers have established that human genes affect obesity by influencing mechanisms like appetite, glucose metabolism, fat storage and energy use. Nine hours of sleep a night may possibly turn off some of the genetic activity associated to body weight.
Environmental factors such as exercise and diet take part in determining weight with longer sleep durations. The less sleep you get, the more your genes have a say to how much you weight. Sleep deficiency increases levels of a hunger hormone and decreases levels of a hormone leading to overeating and weight increase. Sleep increase the rate of synthesis of cell structures and decrease rate of the breakdown of cell structures.
Studies have found that those who less than 7 hours a night were heavier and find difficult to manage their weight than those who got more than 9 hours of sleep. This means less sleep you get, the more your genes contribute to how much you weigh. Sufficient sleep is vital to maintaining a healthy weight. Depriving sleep increases state of stress and body hold on to calories.
To get good sleep:
Avoid consumption of alcohol, nicotine and caffeine 4-6 hours before bed.
Have a light food before bed.
A hot/warm shower 90 minutes before bed, leave you feeling sleepy.
Ensure your bed and bedroom peaceful and comfortable for favorable sleeping.
YOGA FOR INSOMNIA
With so much of stress and long working hours, it very difficult for one to manage their sleep. Also all those who are suffering from insomnia or lack of sleep can practice this asana.