Do you know what lack of sleep does to your body? Harvard University explains

A new study conducted by the Brazilian Sleep Society (ABSIt was revealed that nearly 73 million Brazilians suffer from sleep disorders. Among these problems, insomnia, defined as the habit of sleeping less than eight hours a night, stands out as a decisive factor. To make matters worse, lack of sleep is closely linked to another major health problem: obesity.

Researchers at Harvard University have discovered a disturbing link between insomnia and an increased risk of obesity. In Brazil, the situation is even more alarming. The Brazilian Society for the Study of Obesity and Metabolic Syndrome (Abiso) Highlighted a 72% increase in obesity rates in the past 13 years.

How does insomnia affect weight gain?

But how exactly does insomnia lead to weight gain? The explanation lies in biological and hormonal mechanisms. Lack of sleep increases the production of ghrelin, the hormone that signals hunger, while decreasing leptin, the hormone responsible for signaling satiety.

This hormonal imbalance causes a person to consume more calories and prefer foods rich in sugar and fat. In short, insomnia leads to eating behaviors that promote weight gain, which contributes to obesity.

What are the long-term effects of insomnia on obesity?

Conclusive studies support the link between poor sleep and weight gain. In the UK, a survey of more than 8,000 children found that those who slept less than 10.5 hours a night at age three were 45% more likely to be obese at age seven.

In New Zealand, research that followed 1,037 individuals from birth to age 32 showed that poor sleep patterns in childhood increased the risk of obesity in adulthood by 50%.

Additionally, the Nurses’ Health Study, which followed 68,000 middle-aged American women for 16 years, found that those who slept five hours or less a night were 15 percent more likely to be obese than those who slept about seven hours.

How to improve sleep quality and reduce insomnia?

Improving the quality of sleep is essential to prevent insomnia and, consequently, obesity. Here are some helpful tips to help you establish healthy sleep habits:

• Create a sleep routine: Go to bed and wake up at the same time every day, including weekends, to synchronize your biological cycle.
• Sleep-friendly environment: Create a conducive environment in your bedroom by making it dark, quiet, and cool. Use blackout curtains and ear muffs if necessary.
• Avoid stimulants: Limit your intake of caffeine, alcohol, and nicotine in the hours before bedtime, as these substances can impair the quality of your sleep.
• Separation from screens: Turn off electronic devices such as smartphones, tablets, and computers at least an hour before bedtime, as the blue light emitted by these devices interferes with melatonin production.
• Relaxation practice: Techniques such as meditation, yoga, or relaxing reading can help calm the mind before bed.

If these strategies do not improve the situation, it is important to seek medical advice to investigate the underlying causes and find appropriate treatments. Quality sleep is a fundamental pillar to avoid obesity and ensure good health.