Can you lose 20 pounds by sleeping an extra hour a day?

  "Only slept for eight or nine hours!" Winter Olympic champion Gao Tingyu talked about insomnia, sparking heated discussions

  Recently, a topic published in the journal "JAMA Internal Medicine" has attracted widespread attention, that is, overweight patients who sleep less than 6.5 hours, through personalized sleep counseling, after extending the sleep time by 1.2 hours, the total daily calories Intake can reduce 270 kcal.

So, can you really lose weight by sleeping more?

  Correspondent Yin Shuyue Jiang Shuting Yangtze Evening News/Ziniu News reporter

  Yang Yan Xu Qianqian

  Trainee reporter Lv Yanlin

  Sleeping more can help you lose weight, right?

  Can you lose 20 pounds by sleeping an extra hour a day?

In this regard, the reporter interviewed Ran Yingzhuo, director of the Department of Endocrinology, Nanjing Hospital of Traditional Chinese Medicine.

  "There is a prerequisite for this situation, that is, 'overweight patients'." Ran Yingzhuo told reporters: "For overweight patients, prolonging sleep time can achieve the purpose of weight loss. Because many people habitually increase their food intake when they stay up late. If you eat without exercising, you will of course gain weight." For most normal people, sleep time and weight are not much related, and it is very important to maintain a normal sleep time. "Under normal circumstances, reasonable Sleep time is 6-8 hours, and whether it is 6 hours or 8 hours varies from person to person.”

  Sleeping less than 6 hours is considered insomnia

  On February 12, in the men's 500-meter speed skating final at the Beijing Winter Olympics, Chinese athlete Gao Tingyu broke the Olympic record with a time of 34.32 seconds and won the gold medal.

In the interview after the game, Gao Tingyu said that he will recuperate his body first: "I have insomnia recently, I only slept for eight or nine hours (usually 10 to 12 hours)." This sentence aroused netizens' comments. After a heated discussion, I felt that Gao Tingyu was too "Versailles".

  "Envy others! Insomnia sleeps eight or nine hours." It seems that for most people, insomnia is already a "common meal" in life, and everyone expresses their envy that Gao Tingyu can sleep eight or nine hours for insomnia.

  So, how many hours does it take to sleep for insomnia?

Liu Hongquan, director of the Department of Neurology and Chief Chinese Medicine Physician of Jiangsu Provincial Hospital of Integrated Traditional Chinese and Western Medicine, said that under normal circumstances, the quality of sleep decreases and the total sleep time decreases. Less than 6 hours is considered insomnia.

In addition to sleep time, if you have difficulty falling asleep (going to bed and falling asleep for more than 30 minutes and still can't fall asleep), sleep maintenance disorder (the number of times of waking up at night ≥ 2 times), waking up early, no sense of recovery after waking up in the morning, and very concerned about your sleep quality Or dissatisfaction, accompanied by daytime fatigue, general discomfort, loss of concentration, daytime sleepiness, headache, dizziness, etc., are also symptoms of insomnia.

  Sleep is often affected by many factors. Age, gender, genetic factors, stress and sudden life events, environmental factors, physical diseases, bad sleep habits, and bad living habits may all lead to sleep disorders and insomnia. .

  To improve sleep quality, you must first develop good habits

  Ran Yingzhuo reminded that while ensuring normal sleep time, we should also pay attention to improving sleep quality.

  Experts said that, first of all, you should develop good sleep habits, avoid overeating before going to bed, drink alcohol, coffee, strong tea and other excitatory substances, watch books and videos that are easy to cause excitement, and create a quiet and comfortable sleeping environment for yourself. .

Secondly, you should develop a regular work and rest time, and try to fall asleep at a fixed time.

If there is already a sleep disorder, in addition to the prescribed medication, psycho-behavioral therapy can also be used to intervene, such as cognitive therapy (having reasonable expectations for sleep and not paying too much attention to sleep), sleep restriction therapy (reducing the number of people staying in bed) time, so that the actual sleep efficiency reaches 80%-85%), stimulus control therapy (go to bed when drowsy, do not do things unrelated to sleep in bed), etc.