Why sleeping 20 minutes extra can help boost weight loss

A woman fails to react as she sleeps on a pillow

A woman fails to react as she sleeps on a pillow

Only three managed to average seven to nine hours of sleep a night.

The amount of sleep participants got each night proved to have a positive correlation with their diets.

And they found that 86% of the group who slept longer managed to increase their sleep time by an average of 21 minutes - and after a month of better sleeping, cut their sugar intake by nearly 10g - a third of their daily allowance.

Senior study author Wendy Hall, a senior lecturer in the Department of Diabetes and Nutritional Sciences at King's College London stated that the fact that extending sleep led to a reduction in intake of added sugars, that means the sugars that are added to foods by manufacturers can be reduced inside the body through a proper sleep and it also suggests that a simple change in lifestyle can help people to consume healthier diets.

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Half of the group underwent a "sleep hygiene" programme that involved a 45-minute appointment with a consultant with the aim of extending their sleep by between 1 and 1.5 hours a night.

Half of the study participants were then helped to achieve longer hours of sleep than they usually get by asking them to follow four personalised tips such as to avoid caffeine, not to go to bed hungry or too full and by establishing a relaxing daily routine. They were also given a specific bedtime. They unearthed extending sleep patterns caused a 10-gram lowering of reported ingestion of absolutely free sugars compared to baseline amounts.

The team also studied 21 other adults who also were getting less than seven hours' sleep as a control group.

From the result, about 85% of the group increase their sleep by an average of 55minutes whiles the rest half increased their sleeping time by an average of about 21minutes.

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The remaining 21 participants did not receive a consultation and continued with their usual routine.

Sleep is a modifiable risk factor for various conditions including obesity and cardio-metabolic disease, researchers said. We have shown that sleeping customs can also be changed using relative simplicity in healthy older people utilizing a lively approach.

Sleeping for longer each night is a very simple lifestyle intervention which could decrease intake of sugary foods and lead to some generally wholesome diet, as reported by some King's College London analyze. "This further strengthens the link between short sleep and poorer quality diets that has already been observed by previous studies".

As if we needed an excuse to stay in bed longer...

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