Diets high in calories and sedentary are often cited as the most common causes of obesity, so they are also key targets for obesity prevention. Over the past few decades, light pollution has become more and more serious, and obesity rates have also increased dramatically. Recently, scientists have found a link between sleeping habits and artificial light at night and weight gain in women.
Sleeping with bright lights can also make you gain weight
In 2019, the US National Institutes of Health conducted a study on artificial light in a sleeping environment at night and published the results in the journal JAMA Internal Medicine (a leading medical journal).
The researchers measured their weight, height, arm circumference and body mass index by taking data from 43,222 women, combining age, height, employment status, sleep duration and their history of cardiovascular and cerebrovascular cancer.
The data showed that women who slept exposed to artificial light were more likely to be obese than those who slept in a dark environment, and these indicators were also higher.
Following changes in BMI, the risk of becoming overweight (BMI ≥ 25) increased by 22% and the risk of being obese (BMI ≥ 30) increased by 33%.
In fact, when the light is turned on to go to sleep, people will also feel the pressure of the light during sleep due to the stimulation of the light.
As a result, it affects the normal metabolic function of the human body, including the normal physiological and biochemical reactions in the body, even making the heart rate, pulse and blood pressure of the body. Human body is abnormal, this easily leads to disease.
Exposure to artificial light at night inhibits the body’s production of melatonin during sleep, affects the body’s 24-hour circadian rhythm, and can disrupt stress hormones and other metabolic processes, thereby increasing health risks such as obesity.
In addition, light can also affect sleep quality, increase appetite hormones and cause people to unintentionally consume higher calories.
So it is important to sleep in complete darkness, you can pull the curtains, turn off all the lights, or even wear an eye patch to get a dark environment when sleeping.
5 things to do to get quality sleep and prevent obesity
First, choose a suitable lamp
Using a sensor light that can automatically turn on by induction in case you wake up in the middle of the night, not only ensures safety but also does not affect light problems when sleeping at night.
But what if you are afraid of the dark?
For those who are afraid to turn off the lights to go to bed, you can choose some dim and soft lights, with a yellowish or reddish tint.
The color of the light is relatively dim, and it will not have a great impact on the body. And soft light can calm the mind and body and help improve sleep.
Remember not to choose white light, white light is easy to cause eye discomfort and affect rest. At the same time, maintaining a good environment, keeping the room quiet, and making small mood swings before bed will help improve sleep quality and make your body healthier.
Second, ensure a quiet and comfortable sleeping environment
The quality of sleep is also very important for physical development, noise will affect the quality of sleep at night, it may even happen that you cannot sleep or wake up in the middle of the night.
Therefore, the room needs to pay attention to soundproofing, avoid loud noises, and sleep more quietly without being disturbed.
Third, make sure you have enough sleep time
Under normal circumstances, it is necessary to ensure at least 6-8 hours of sleep a day, but nowadays many people do not get enough sleep, this is mainly related to the impact of daily habits. The habit of staying up late is not conducive to ensuring enough sleep time.
Fourth, form the habit of going to bed early and getting up early
Regarding sleep, it is not only necessary to ensure adequate sleep time, but also to have a reasonable work and rest routine, the habit of going to bed early and getting up early is a very good habit.
Being able to go to bed before 10pm and wake up at 7am will be more beneficial for improving sleep quality and helping the body to develop. Therefore, you should turn off the lights when you go to bed at night, try to keep the sleeping environment as quiet as possible, avoid stimulating the senses by the outside.
Fifth, before going to bed, try not to play with your phone
The blue light emitted by electronic devices at night also affects the secretion of melatonin in the human body.
Therefore, to avoid such problems, it is best to remove or turn off electronic devices in time before going to bed, avoid looking at bright screens 2-3 hours before going to bed, or leave mobile phones on. move away from your head while sleeping, try to keep them out of your reach.
Source & photo: QQ, Pinterest