It’s difficult to stay in shape without taking care of your sleep. Even the greatest athletes, such as Ronaldo and Lionel Messi, respect this minimum duration on the pillow.
Getting enough sleep isn’t just about feeling rested, it’s also a key part of staying in shape. But how many hours of sleep do you need to avoid gaining weight? An essential question, when we know that sleep deprivation has a direct impact on metabolism. Indeed, nighttime rest is an essential ally in the fight against excess pounds and we explain why. Scientists have long observed the link between sleep and weight gain. Insufficient sleep has been found to unbalance appetite-regulating hormones, such as ghrelin and leptin. The first stimulates hunger, while the second informs your brain that you are full. Thus, by sleeping less, the production of ghrelin increases, and that of leptin decreases, which leads to eating more and feeling less satiety. This then results in increased cravings, often for fatty and sugary foods, in other words, the less you sleep, the more you tend to overeat. Top athletes are also well aware of the importance of sleep to stay in shape. Many clubs, including the most prestigious, have hired specialized coaches to help their players optimize their sleep. This is the case, for example, of Cristiano Ronaldo. His coach makes sure he gets quality sleep and recovers well after each workout. Sleep medicine specialist Dr Eduard Estivill explained that athletes like Lionel Messi follow a strict sleep regime. “Messi, for example, sleeps 11 hours, including naps”he said in an interview. Ronaldo, on the other hand, follows a similar program, with well-defined rest periods to maximize his performance. “They expend a lot of energy and must recover to avoid injury”adds Doctor Estivill. Indeed, a lack of sleep is one of the causes of muscle fatigue and injuries in athletes. This shows that for them, as for us, sleep is much more than a moment of rest. So, how many hours of sleep are needed to avoid gaining weight? Experts are unanimous: it takes between 7 and 9 hours per night.
This is the ideal duration to allow your body to regenerate, balance your hormones and avoid unwanted snacking. So, if you’re looking to slim down your figure, make sure you sleep well.
