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Căng thẳng, căng thẳng và thiếu ngủ có thể làm chậm quá trình trao đổi chất của bạn. Bài viết này sẽ giúp bạn hiểu được tác động của thiếu ngủ đến cơ thể và cung cấp những giải pháp giúp cải thiện tình trạng này. Đọc và hành động ngay để có một cơ thể khoẻ mạnh và năng động.

If you’re reaching for snacks more than usual and you can’t quite work up the energy to go for a walk, a slowing metabolism could be at fault. And if you’re tossing and turning at night? Well, those two things could be related. 

This story is part of Sleep Awareness Month 2024, CNET’s deep dive into how sleep impacts your overall health and why it’s crucial to all aspects of life.

Sleep Awareness Month has passed, but it’s always a good time to consider whether you’re getting enough rest. Lack of sleep can not only make you feel groggy and slow down your reaction times but can also affect your body on a cellular level. If you experience chronic sleep loss, you may experience a slower metabolism and increased hunger. Luckily, there are things you can do about it. 

Read more: Can Tech Help You Sleep Better? This Is My 3-Week Quest for Answers

The connection between sleep and metabolism 

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Use your bed only for sleep

Try not to work, eat, read, watch TV or scroll on your phone from your bed. It’s important for your brain to only associate sleep and intimacy with your bed. This helps wind your brain down when it is bedtime. 

Get out of bed when you can’t sleep

Still having trouble falling asleep? Sometimes, tossing and turning and trying really hard to find some sleep isn’t the best solution. After getting into bed, give yourself 15 to 20 minutes of “sleep effort.” If you aren’t sleepy, get out of bed and do a quiet activity, such as reading. When you finally feel ready to fall asleep, get back in bed. 

Wake up and go to bed at the same time

Sleep consistency may help you get better sleep because it encourages a more reliable circadian rhythm. This process is a natural body clock that runs on a 24-hour cycle and tells you when to be alert and when to get sleepy. Irregular sleep times may disrupt your rhythm and confuse your body about when it’s supposed to get tired. 

Block out light

Darkness can also encourage your circadian rhythm to stay regular. Light sends the signal to your brain that it’s time to be alert, while darkness tells it to rest. Try a sleep mask or blackout curtains in your bedroom if you’re having a hard time getting to sleep. Looking at smartphones and other screens right before bed may also prohibit good sleep, so put them away an hour before you plan to sleep. 

Try natural sleep aids 

You may also benefit from natural sleep aids that can be purchased over the counter. This includes melatonin, which is a compound that naturally occurs in the brain when it’s time to sleep but can be supplemented in pill form. You may also want to try drinking herbal tea or using an essential oil diffuser to get relaxed before bedtime. 

Maintain good sleep hygiene

Keeping your bed sheets, pillows, and blankets clean may also promote good sleep. Make sure your bedding is comfortable, and your mattress is supportive, and make sure your nightstand is in order. These small changes can encourage your body to relax when you lie down to sleep. 

Avoid caffeine and alcohol before bed

Caffeine, alcohol and even big meals can mess with your ability to fall asleep quickly. Try to eliminate caffeine from your diet later in the day and limit food and alcohol for a few hours before bed. Spicy foods, even in small amounts, may also deprive you of good sleep by causing heartburn. Other foods like whole grains, fruits and nuts may be better foods to eat for sleep.

When to seek a doctor 

Not all sleep issues can be remedied with lifestyle changes. There are times when it could benefit you to seek a doctor’s opinion. Keep the following in mind:

Getting more sleep may not be a good weight loss plan. Often, the most effective way to lose weight is highly personalized and includes more than improving your sleep schedule. If you are struggling with weight loss, consider contacting a dietician or medical doctor. 

Sleep deprivation might be caused by a sleeping disorder. Do you struggle to sleep once in a while, or is the problem more chronic, lasting for weeks or months? If your loss of sleep is a long-term problem, it’s wise to get a medical opinion. 

Negative side effects may need to be treated professionally. If you’re not getting enough sleep, you could start to experience chronic fatigue, lack of concentration, or other symptoms that affect your everyday life. If you find that your regular sleep deprivation is affecting your ability to function day-to-day, talk to a doctor. 
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