SLEEP OR FAT

The link between sleep and weight cleared. If the mechanisms are not yet understood, it is shown that lack of sleep increases the risk of overweight or obesity. Some tips to help teenagers to sleep longer and better because the quality of sleep is essential.

Less one sleeps, the more one grows

People who sleep less are those that are the most likely to grow. Many studies have highlighted the relationship. The last two dated respectively focused on adults and children. The first (1) included more than 68,000 US women followed for 16 years. The comparison between the sleepers small (less than 5 hours of sleep per night) and good sleepers (7 hours or more) shows that the first had an increased risk of 32% to take 15 kg in 16 years. This relationship was not affected by exercise or by food intake. The other study (2) shows that this phenomenon is also observed in children and adolescents, but also a short sleep during early childhood may predict the occurrence of future obesity little sleep the age of 2-3 years overweight ad to 7 years.

The childhood sleep time determines the future weight ...

The mechanism by which sleep affects weight is not known, but researchers seem to agree on a hormonal explanation: some hormones are produced more when sleeping. Lack of sleep could therefore affect the metabolism and lead to weight gain, regardless of food intake and energy expenditure.

Tips for teens to sleep better

Go to bed at regular hours. At the same time during the week and no more than 2 to 3 hours of sleep on weekends.

The bed is only used to sleep: no TV, no reading, no music, no computer, no games ??

Arrange yourself a relaxing room, quiet, comfortable, low light, both in the evening than in the morning upon waking.

Make sure the temperature of your room is moderate, neither too hot nor too cold: 19 ° C seems ideal.

Do not perform stressful activities before going to bed: no computer games, no texting on mobile, no polemic, etc.

No sport before going to bed.

Avoid too hearty evening meal.

No alcohol, no nicotine, no drugs or medication ??

Avoid caffeine-rich drinks (colas, coffee ??) in the afternoon and evening.