It's midday and you're already completely exhausted? This feeling has become increasingly common. Many people believe that diet, overwork or even age are to blame. However, according to endocrinologists, a factor often ignored is sleep regularity.
Want to have more energy? Experts Recommend This Vital Habit
It's midday and you're already completely exhausted? This feeling has become increasingly common. Many people believe that diet, overwork or even age are to blame. However, according to endocrinologists, a factor often...
More than the number of hours slept, what really makes a difference is maintaining consistent sleeping and waking times. According to experts interviewed by EatingWell magazine, this may be one of the most important habits for improving mood and health.
Always sleeping at the same time: discover the benefits
The biological clock works better Changing bedtime from one day to the next forces the body to constantly adapt.
"When a person sleeps and wakes up at very different times every day, the body can feel as if it is continually adjusting, almost like a mild form of jet lag," explains cardiologist Harneet Walia.
This can leave you feeling foggy, sluggish, and low on energy throughout the day.
"A regular routine also helps the brain and body to anticipate sleeping and waking times, making it easier to both fall asleep and wake up and providing a greater sense of energy during the day", adds the expert.
Promotes hormonal balance Sleep and wake cycles are directly linked to the body's hormonal rhythms, which vary throughout the day.
"Some hormones follow a daily rhythm. Cortisol, for example, reaches its peak at dawn, signaling that it is time to wake up. Melatonin increases during the night and is essential for facilitating sleep", explains endocrinologist Abdullah Taslipinar.
According to him, when sleeping and waking times are inconsistent, these hormonal rhythms can be disrupted.
"This means the body is constantly trying to catch up."
Endocrinologist Gillian Goddard reinforces this point.
"When we change our sleep schedule from one day to the next, we end up staying awake just when our hormones are ready for rest and trying to sleep when they signal that we should stay awake."
Helps control blood glucose Sleep pattern also plays an important role in controlling blood glucose.
The circadian rhythm influences insulin sensitivity, that is, the ability of cells to respond to the hormone responsible for transporting glucose from the blood into the cells, where it is used as a source of energy.
Several studies associate irregular sleep patterns with reduced insulin sensitivity and worse blood glucose control. This means that the body may have more difficulty keeping blood sugar levels stable when sleep schedules vary frequently.
Helps regulate appetite Sleeping little or maintaining an irregular routine can also alter the hormones responsible for hunger and satiety.
When we are sleep deprived, ghrelin levels — a hormone that stimulates appetite — tend to increase, while leptin levels — responsible for the feeling of satiety — can decrease.
This imbalance can increase hunger, especially for foods rich in sugar, fat and calories.
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Source: Noticias ao Minuto - Ultima Hora
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