How much and how to sleep to lose weight

To lose weight, you need to maintain a calorie deficit (consume less than spend), and also take care of hormonal balance. If you are generally healthy, it is easy to ensure that the right hormones are produced - enough sleep is enough.

Let's take a closer look at how sleep hormones affect weight loss.

Somatotropin

It helps the body recover and feel refreshed. Growth hormone maintains a constant glucose level and helps break down fats. It is important to fall asleep before 12 o'clock in the morning so that the hormone actively works for your weight loss, and sleep at least 7-8 hours. The peak of hormone activity is before 4 am.

In addition, it is important not to eat foods with a high insulin index before bed, so as not to block the breakdown of fat.

Melatonin

The synthesis of this hormone occurs only at night, in the dark - in the phase of deep sleep. Melatonin helps to release the growth hormone discussed above. Overnight, the work of these hormones can burn up to 150 g of fat.

But for this you need to sleep in complete darkness, without gadgets, and also eat foods with melatonin (greek nuts, bananas, grapes, salmon). Also, experts advise to ventilate the room well before going to bed and, if possible, sleep with the window ajar.

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