In an era of progress and an increase in the pace of life, many simply cannot afford to attend special programs or gyms for weight loss due to financial costs or lack of time. Not so long ago, scientists have found a way to control weight and even lower it while the body is sleeping.
On the one hand, metabolic processes slow down at night, and on the other hand – production of the hormone melatonin begins. What, it would seem, is common between fat burning and sleep? Scientists have proven the relationship between weight gain and inadequate sleep. If a person does not get enough sleep, the body does not produce the required amount of melatonin (sleep hormone), which partially stimulates the accumulation of beige (or brown) fat to spend energy reserves.
And if there is an opinion that you can sleep and lose weight, it has the right to exist. One has only to know how the production of the hormone melatonin affects weight loss.
Scope of action of melatonin: from "A" to "Z"
The sleep hormone melatonin is called a natural hypnotic because of the special mechanism of action on the central nervous system with the approach of night. And the darker the room in which a person sleeps, the stronger the sleep will be and the more melatonin is synthesized. Usually the peak is during the night hours from 12.00 to 5-6 in the morning.
The production of the hormone melatonin occurs in the pineal gland (pineal gland). Without it, a person cannot go deep into the phase of sleep and rest, and without sleep he will not be able to function (that is, live). Although some brave men try to refute such conclusions.
In 1963, 17-year-old Randy Gardner from San Diego spent 264 hours without sleep (11 days) and was listed in the Guinness Book of Records. Although in 2007 a similar desperate act was repeated by 42-year-old Tony Wright from England, who survived 266 hours without sleep and was never entered into the Book of Records due to the removal of the category from the list due to harm to health.
The main function of melatonin – provide a long rest to the body, inhibiting the production of melanin and controlling circadian rhythms. Thanks to the biological clock control mechanism, the human body intuitively follows the change of day and night, and as darkness approaches, the amount of melatonin in the body increases.
To put a person to sleep, melatonin calms the nervous system, satisfies hunger, slows metabolism, controls blood pressure to normalize blood flow. If one sleeping pill acts very quickly and practically turns off consciousness during the further work of all other systems, melatonin, on the contrary, – comprehensively prepares the body for sleep, reducing the load on the heart, brain and all life support systems.
Melatonin is produced in the pineal gland but may be present in the blood, retina, intestines, liver, and brain. And also, a significant proportion of this substance is distributed through the muscles, allowing them to relax, rest and recover during the working day. Being in the brain, our consciousness works in a completely different way at night. At night, you do not want to eat, melatonin controls hunger, lulling it so that nothing interferes with the body's sleep.
Moreover, the production of the hormone melatonin stimulates the immune system, significantly strengthening the protective functions. If a person sleeps soundly every night in the dark, he is less sick, looks younger, more beautiful and happier. Even the work of the reproductive system is partially dulled at night and during the cold seasons. This is inherent in nature: after all, it is easier to endure and feed offspring in autumn and summer.
Social life support may have changed from a century ago, but genetic factors are not so easy to eradicate. With the advent of spring and an increase in the amount of light, all living things begin to multiply in order to have time to bring out and feed the babies. This also applies to humans, with the advent of increased daylight hours, the female reproductive system, as well as the male, seems to receive the “forward” sign. to increase the strength of sexual desire and the active development of eggs in the female body.
Especially women should take care of healthy and sound sleep. If the fair sex gets enough sleep and melatonin is produced in their body in the required amount, the chances of developing breast cancer and other tumors are halved. That is why it is so important for young mothers to monitor their sleep and rest in order to protect themselves from oncological problems in the future.
See also: Why does weight increase: hormones are to blame?
What is the role of melatonin in weight loss
The problem of losing weight worries not only women, but also men. A healthy and sound sleep – This is the key to a healthy metabolism and accelerated fat burning. New type of fat cells discovered – beige fat, which, along with brown fat, is used to burn energy reserves and, accordingly, calories. The production of the hormone melatonin in the required amount protects the body from obesity and the development of diabetes.
In addition to the fact that melatonin is produced at night in complete darkness, some of its reserves can be replenished by eating foods: goji berries, almonds, walnuts, sunflower seeds, coriander, fennel, mustard, cherries.
How to sleep and eat properly to lose weight
Not every dream can provide the necessary dose of melatonin. There are rules that should be followed in order for the production of the hormone melatonin to be at the level of:
1. Sleep from 11 pm to 7 am for at least 8 hours.
2. Keep the bedroom completely dark.
3. Do not turn on the light when going to the toilet, replace it with a light that will automatically turn on when you move.
4. Turn off the TV and computer one hour before going to bed.
5. Before going to bed do not drink or eat food, it harms the intestines.
6. Wake up better on your own. If you can’t wake up early yourself, choose a calm melody for the alarm clock so as not to injure the nervous system.
In addition to advice on how to sleep properly so that melatonin is produced, you can buy drugs containing melatonin at the pharmacy and use them as a sleeping pill. It is important to remember that these drugs also have their own contraindications, so be sure to consult your doctor before taking it.
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