I realized that poor sleep quality greatly influences my performance at the gym and also increases hunger.

Another thing I also need to organize better, my schedules … I am definitely a morning person and I really like to wake up early … lately I have been waking up voluntarily at 4: 30/5 am … I realize that I am willing, but out of laziness I stay in bed … nap and when I get up at 7 am more tired than before.

There are studies say that we should sleep at least seven hours a night and check to see if you have any sleeping sickness. Apnea, for example, prevents deep sleep. Another tip is to avoid using your cell phone and watching television before bed: the light is linked to the production of melatonin, the sleep hormone.

There is no longer any doubt that maintaining a good quality of sleep is one of the pillars of longevity. As several studies indicate, people who do not sleep well get fat and have more difficulty losing weight.

A study published in the Annals of Internal Medicine in 2004 showed: only two sleepless nights are able to alter the entire metabolism of the body, increasing a hormone that causes hunger (ghrelin) and decreasing the levels of the substance that inhibits appetite (leptin). The practical result: the person ends up eating up to 20% more than he would have had if he had slept well.

The thesis is supported by research published in the 2011 American Journal of Clinical Nutrition. The study proves that a poor quality night’s sleep increases food consumption by around 300 calories per day.

In addition, there are two very important hormonal factors that contribute to the increase in fat. When we are sleeping, the peak of GH secretion occurs – a hormone that, among other health benefits, has the characteristics of burning fat and producing muscles. Therefore, sleeping for a few hours causes the least GH secretion.

Another substance that is closely linked to rest is melatonin. It has the power to regulate the sleep cycle.

A recent analysis published in the Journal of Pineal Research confirmed: melatonin deficiency acts on several different mechanisms that contribute to weight regulation. Its lack can cause decreased metabolism, increased insulin resistance and increased appetite. All of this leads to fat accumulation.

It is clear that having a good quality of sleep directly interferes with the weight loss process.

If you have trouble sleeping, seek professional help. Currently, there are a multitude of options to address this issue. The recommended amount varies between individuals, and can be between six to 10 hours of sleep per night, depending on the organism.