{"componentChunkName":"component---src-templates-blog-post-tsx","path":"/uk/blog/son/how-long-sleep-can-help-u-lose-weight","result":{"data":{"en":{"id":"d1de5c63-a760-5e01-aa66-7e2ac564448a","title":"How long sleep can help you lose weight","subTitle":{"content":"The influence of melatonin level on metabolism"},"priority":1001,"slug":"how-long-sleep-can-help-u-lose-weight","publishedDate":"17.01.2023","mainImage":{"fixed":{"src":"//images.ctfassets.net/vyvc8tqwnbr3/2ALOnlOrL9bA8NjpMNQrB4/c44d9a5d6447b78d9920c2158f8846f6/pexels-mart-production-7640997.jpg?w=514&q=100&fit=fill"},"title":"how long sleep can help to lose weight","description":"more articles about helthy life style on Wispence blog"},"connectedCategory":{"category":"Dream","slug":"son"},"body":{"json":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Typically, in winter, people want to sleep longer because our body naturally reacts to changes in the length of daylight. The hormone ","marks":[],"data":{}},{"nodeType":"text","value":"melatonin","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", which is released in the hypothalamus, controls the sleep-wake cycle, daily changes in activity and body temperature, and is produced in greater quantities in the dark.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Prolonged sleep can help reduce stress levels and improve overall well-being. Additionally, medical research shows that melatonin exhibits a variety of bioactivities such as antioxidant activity, anti-inflammatory properties, improved immunity, anti-cancer activity, cardiovascular protection, anti-diabetic, anti-obesity, neuroprotective, reproductive and anti-aging activity. This is why sleep is so beneficial in restoring the body.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A high level of melatonin promotes weight loss in the following ways:","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Regulates appetite: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Melatonin reduces the desire to eat, which can help reduce the number of calories consumed and burn fat.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Increases metabolism: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Melatonin can increase the rate of metabolism, which can help with fat loss and weight loss.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Increases physical activity: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Melatonin can increase energy and motivation, which can help in more effective physical exercise.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research indicates that","marks":[],"data":{}},{"nodeType":"text","value":" low level of melatonin","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" and chronic sleep deprivation are associated with excessive body weight and obesity. If you are sleep deprived, less melatonin is produced and this leads to the consumption of more calories. This is because","marks":[],"data":{}},{"nodeType":"text","value":" melatonin deficiency leads to a decrease in energy synthesis and a slowing of metabolic processes.","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" The body tries to compensate for the energy deficit by trying to get energy from food. This creates a vicious cycle, which can only be broken only by regulating sleep.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"However, sleep by itself does not guarantee weight loss. To lose weight, it is necessary to maintain a calorie deficit and perform regular physical exercises. An additional sleep can help reduce the desire to eat and increase energy levels, making daily physical loads more effective. It is important that sleep time is consistent and that the sleeping environment is conducive to good sleep quality.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Changes in lifestyle, such as increasing wakefulness, the use of artificial light, television, computer monitors, smartphone screens, and other means of mass information, disrupt circadian rhythms. One of the consequences is disruption of melatonin secretion patterns, which contributes to obesity and even the development of type 2 diabetes.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you stick to a sleep and wakefulness schedule in accordance with natural bio rhythms, nature itself will help you be healthier.","marks":[],"data":{}}]}]}}},"ru":{"id":"665941b9-29ff-5d17-b546-62a3cbc180d8","title":"Как длительный сон может помочь похудению","subTitle":{"content":"Влияние уровня мелатонина на метаболизм"},"priority":1001,"slug":"how-long-sleep-can-help-u-lose-weight","publishedDate":"17.01.2023","mainImage":{"fixed":{"src":"//images.ctfassets.net/vyvc8tqwnbr3/2ALOnlOrL9bA8NjpMNQrB4/2cb2bc3c1ac0ad3ab9ab841f4d85f517/pexels-cottonbro-studio-10061441r.jpg?w=514&q=100&fit=fill"},"title":"как длительный сон может помочь похудеть","description":"больше статей о ЗОЖ в блоге Wispence"},"connectedCategory":{"category":"Сон","slug":"son"},"body":{"json":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Как правило, зимой хочется спать дольше, потому что наш организм естественным образом реагирует на изменения в длительности светового дня. Гормон ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"мелатонин","nodeType":"text"},{"data":{},"marks":[],"value":", который выпускается в гипофизе, контролирует цикл сна и бодрствования, суточные изменения двигательной активности и температуры тела, и вырабатывается в большем количестве в темноте.\n\nДлительный сон может помочь снизить уровень стресса и улучшить общее самочувствие. Кроме того, исследования показывают, что мелатонин проявляет множество биоактивностей, таких как антиоксидантная активность, противовоспалительные свойства, повышение иммунитета, противораковая активность, защита сердечно-сосудистой системы, антидиабетическая, антиожирение, нейропротекторная, репродуктивная и омолаживающая активность. Именно поэтому сон так полезен в восстановлении организма. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Высокий уровень мелатонина способствует похудению следующим образом:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Регулирует аппетит:","nodeType":"text"},{"data":{},"marks":[],"value":" Мелатонин снижает желание есть, что может помочь сократить количество потребляемых калорий и сжигать жир.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Увеличивает метаболизм:","nodeType":"text"},{"data":{},"marks":[],"value":" Мелатонин может повышать темп работы метаболизма, что может помочь потере жира и сбросу веса.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Увеличивает физическую активность: ","nodeType":"text"},{"data":{},"marks":[],"value":"Мелатонин может повышать энергию и мотивацию, что может помочь в более эффективном выполнении физических упражнений.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"В свою очередь, исследования, показывают, что низкий уровень мелатонина и хронические недосыпания связаны с избыточной массой тела и ожирением. Если вы недосыпаете, вырабатывается меньшее количество мелатонина, и это приводит к потреблению большего количества калорий. Все потому, что","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":" дефицит мелатонина приводит к снижению синтеза энергии и замедлению процессов метаболизма.","nodeType":"text"},{"data":{},"marks":[],"value":" Тело же в свою очередь стремится компенсировать недостаток энергии, пытаясь получить ее из продуктов питания. Получается замкнутый круг,  разорвать который можно лишь наладив режим сна.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Однако сам по себе сон не гарантирует похудение. Чтобы похудеть, необходимо соблюдать калорийный дефицит и выполнять регулярные физические упражнения. Добавление дополнительного сна может помочь снизить желание есть и повысить уровень энергии, что может сделать ежедневные физические нагрузки более эффективными. При этом важно, чтобы сон приходился именно на темное время суток.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Изменения в образе жизни, такие как увеличение времени бодрствования, использование искусственного света, телевидения, компьютерных мониторов, экранов смартфонов и других средств массовой информации, нарушают циркадные ритмы. Одним из последствий является нарушение режима секреции мелатонина, что способствует ожирению и даже развитию диабета второго типа.\n\nЕсли соблюдать режим сна и бодрствования в соответствии с естественными биоритмами, то природа сама поможет вам быть здоровее.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"}}}},"pageContext":{"slug":"how-long-sleep-can-help-u-lose-weight","language":"uk","i18n":{"language":"uk","languages":["en","ru","uk"],"languageReplacements":{"ab":"ru","az":"ru","az_AZ":"ru","ba":"ru","be":"ru","be_BY":"ru","bg":"ru","bg_BG":"ru","cs":"ru","cs_CZ":"ru","cu":"ru","cv":"ru","et":"ru","et_EE":"ru","hr":"ru","hr_BA":"ru","hr_HR":"ru","hu":"ru","hu_HU":"ru","ka":"ru","ka_GE":"ru","kk":"ru","kk_KZ":"ru","kv":"ru","lv":"ru","lv_LV":"ru","mn":"ru","mn_Cyrl":"ru","mn_Cyrl_MN":"ru","mn_MN":"ru","pl":"ru","pl_PL":"ru","ro":"ru","ro_MD":"ru","ro_RO":"ru","ru_BY":"ru","ru_KG":"ru","ru_KZ":"ru","ru_MD":"ru","ru_RU":"ru","ru_UA":"ru","sk":"ru","sk_SK":"ru","sl":"ru","sl_SL":"ru","sq":"ru","sq_AL":"ru","sq_MK":"ru","sq_XK":"ru","sr":"ru","sr_BA":"ru","sr_Cyrl":"ru","sr_Cyrl_BA":"ru","sr_Cyrl_ME":"ru","sr_Cyrl_RS":"ru","sr_Cyrl_XK":"ru","sr_Latn":"ru","sr_Latn_BA":"ru","sr_Latn_ME":"ru","sr_Latn_RS":"ru","sr_Latn_XK":"ru","sr_ME":"ru","sr_RS":"ru","sr_XK":"ru","tk":"ru","tk_TM":"ru","tr":"ru","tr_CY":"ru","tr_TR":"ru","uk_UA":"uk","uz":"ru","uz_AF":"ru","uz_Arab":"ru","uz_Arab_AF":"ru","uz_Cyrl":"ru","uz_Cyrl_UZ":"ru","uz_Latn":"ru","uz_Latn_UZ":"ru","uz_UZ":"ru"},"defaultLanguage":"en","routed":true,"resources":{"uk":{}},"originalPath":"/blog/son/how-long-sleep-can-help-u-lose-weight","path":"uk/blog/son/how-long-sleep-can-help-u-lose-weight"}}},"staticQueryHashes":["267408854","4240315803"]}