Sleep and Metabolic Health: Why Poor Sleep Affects Weight

<div><h2>The Deep Connection Between Sleep and Metabolism</h2><p>Sleep deprivation (<6h/night) leads to: leptin (appetite-suppressing hormone) dropping by 18%, ghrelin (appetite-stimulating hormone) rising by 28%. This means you'll feel hungrier and crave high-calorie foods more. Sleep deprivation also reduces insulin sensitivity, making your body more prone to storing fat. Research shows sleep-deprived individuals consume an average of 300-500 extra calories per day.</p><h2>Practical Sleep Improvement Strategies</h2><ul><li>Fixed wake-up and bedtime (including weekends)</li><li>Avoid screen blue light 1 hour before bed</li><li>Avoid caffeine after 2PM</li><li>Keep bedroom cool (18-22°C), quiet, and dark</li><li>Regular exercise, but avoid vigorous exercise within 3 hours of bedtime</li><li>Avoid large meals and alcohol before bed</li></ul><p>If you suffer from chronic sleep issues, Bantang Home nutritionists can assess your sleep quality using standardized tools like PSQI and incorporate it into your overall health management plan.</p></div>