I’m a doctor, here’s how your night time routine could be making you fat and what to do about it
DO you get enough shut eye?
Almost half of all Brits don’t believe they get enough sleep, according to a recent research.
A YouGov survey found one in eight people get less that the daily recommended amount of sleep – which is seven to nine hours.
Late bedtimes not only leave you tired but can “make you fat”, one GP has said.
In a video posted on Tiktok, Dr Nighat said: “Not getting enough sleep will lead to higher levels of stress hormone which leaves you with a higher appetite.”
Growth hormone, which is only released by your body when sleeping, helps you to lose weight, she on ITV’s This Morning.
“This is why it’s so important that we manage sleep problems,” she added.
Previous studies have found not getting enough sleep can make fat storage more likely.
One study showed that men who ate a large bowl of chilli mac and cheese after four nights of bad sleep reacted differently to the food than those who were well-rested.
Researchers at Pennsylvania State University said blood tests showed lipids (fats) from foods were cleared faster, suggesting they were being stored almost instantly.
The process did not spring back to its normal rate even after the men were given a long night’s sleep.
Experts also say that how well we sleep affects metabolism, particularly how we break down sugar.
When food is eaten, our bodies release insulin, a hormone that helps to process sugar (glucose) in our blood and use it as energy.
But sleep loss can impair our bodies’ response to insulin, Emma Sweeney and Ian Walshe – lecturers in health and exercise at Nottingham Trent and Northumbria University – said.
How to get a good nights sleep
1. Get into a daily routine
If you can wake up, wind down and go to bed around the same time each day, it will really help. Avoid napping too, if possible.
2. Manage your worries
If you often lie awake worrying, set aside time before bed to make a to-do list for the next day – this can be a good way to put your mind at rest.
Using techniques like reframing unhelpful thoughts might also help.
3. Prepare your body for sleep
Having caffeine, alcohol, nicotine or a big meal too close to bedtime can stop you falling asleep and prevent deep sleep. Try to avoid them before bed and see if things improve.
Regular exercise is also great for sleep.
4. Create a restful environment
It’s generally easier to drop off when it’s cool, dark and quiet – but the right sleep environment is personal, so try different things and see what works for you.