Whether you are scrolling on social media Just a little at night Or delaying the streaming of a show and using technology when you should sleep Bad habit Many of us are getting it over time. It may seem impossible to log off completely and leave the smartphone in place for enough time before hitting the seat, but health professionals say Healthy weight loss Your ultimate goal. They explain that waking up rather than sleeping can interfere with your ability to lose weight and can lead to hunger and overeating.
We checked in with doctors and health professionals to learn how this nighttime mistake affects weight loss and ask for advice on how to overcome it.Read tips and suggestions from Doctor Ellen VolaMD, Board Certified Psychologist and sleep Calibrate’s Emotional Health Expert, Dr. Abinaf Singh, MD, FAASM, Sleep Foundation Medical Review Expert, Indiana Sleep Center Medical Director and Megan Joy BrynokFDN-P, CPT, RDMS, RVT, Functional Nutritionist, Holistic GI and Hormone Specialist.
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How What’s Happening on Your Mobile Phone Can Prevent Healthy Weight Loss
Throughout the day, sleep affects our appetite, thirst, and levels of cortisol or stress hormones, which affect insulin sensitivity and fat distribution, Vora explains. “Sleep affects appetite by affecting the balance of two important hormones, leptin and ghrelin,” she says. When you get enough sleep, Vora helps these hormones “maintain a state of metabolic balance.” But when we are chronically sleep deprived, it “affects these hormones in a way that promotes cravings for sweets and carbohydrates, and promotes insulin resistance and fat deposition.” She says.
That said, it’s undeniable that screens can have a significant impact on our sleep. “The phone is designed to be addictive, especially when we consume endless content and media,” says Vora. “This puts our body in a stress response and makes it harder to fall asleep.” This is because the longer we stay awake, the more we can become hungry, so weigh ourselves. She explains that it affects her ability to reduce.
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Brynok agrees that in our modern day there are many habits that we are all familiar with, which do not match our body’s 24-hour clock, or circadian rhythm. “The habit of staying up on mobile phones after the sun goes down has a huge impact on our weight and overall health,” she says. “Artificial blue light [from our screens] It conveys to our brains the message that it’s time to wake up because of the light receptors in our eyes and skin, “she continues. In response, Brynok says that our cortisol stays high when it has to be low at night, which inhibits the secretion of our sleep-regulating hormone melatonin.
“Disturbing circadian rhythms and disturbing sleep puts stress on the body, causes imbalance and confusion. The last thing they want to do is work with us to lose weight. That’s it, “she says. The “stressful process of our body” remains the same (even with a consistent sleep schedule!)
Shin agrees, adding that the blue light in the evening can suppress your natural melatonin rhythm and, in effect, delay sleep onset. “Sleep loss is associated with memory loss, poor mood, increased appetite (think obesity and diabetes), and decreased reflexes,” he says. “Increased reaction time and some studies have compared it to worse than alcohol intoxication.” Again, this is not useful for weight loss trips.
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Even if you snooze for a few hours more than usual, Vora says you’ll see changes in your appetite and mood, you’re less likely to get more snacks, and you’re on track to lose weight. “When we get enough sleep, some important things happen. Our body and brain can properly detoxify the metabolic waste products that accumulate during the day. “She says. Vora emphasizes that “the hormones that regulate appetite and satiety reach a balanced state,” so she can make good choices at the table.
Vora repeats when we don’t get enough sleep. “Our nervous system is forced by the sympathetic nerves or stress tones because it relies on stress hormones to give us the energy to survive the days we are running in smoke.” Repeatedly, if you get more sleep, you will get overeating, unconscious snacks, and more food than usual. Her advice is to “shut off devices such as laptops and cell phones relatively in the evening, at least an hour before going to bed.” “Keep these devices away from the bedroom to avoid temptation and sleep disorders,” she concludes.
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