mmm....habislah kalau macam ni

banyak dah kan baca dan dengar pasal study yang kaitkan tak cukup tidur dengan pertambahan berat badan....aku rasa entah dah berapa kali aku baca, semalam pun tetiba tgh shopping kat giant boleh dengar lagi kat radio pasal isu ni. Tulah, aku ckp dgn husband kalau berat aku naik mmg ler bukan aku terlebih makan hehe, rasa dah berdiet dah tapi tak kurus2 jugak mcm dulu...

mana tak, aku mmg spesies tak cukup tidur dan tak boleh cukup tidur, kalau tak mcm mana lah assignments nak siap huaaaaa....patutlah! aku rasa aku dah cukup penat dah, buat keje rumah, buat keje sekolah, tapi berat selamba boleh naik, tak adil sungguh kan...

jom kongsi info sikit...

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  Scientists have known for years that skimping on sleep is associated with weight gain. A good example was a study published in 2005, which looked at 8,000 adults over several years as part of the National Health and Nutrition Examination Survey. Sleeping fewer than seven hours a night corresponded with a greater risk of weight gain and obesity, and the risk increased for every hour of lost sleep. - maknanya kena tidur at least 7 jam sehari la yek? alahaiiiii
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  One published in year 2010 in The American Journal of Clinical Nutrition took a small group of men and measured their food intake across two 48-hour periods, one in which they slept eight hours and another in which they slept only four. After the night of abbreviated sleep, the men consumed more than 500 extra calories (roughly 22 percent more) than they did after eight hours of sleep. - org yg tak cukup tidur makan lebih byk? psychologically dorang rasa perlu lebih tenaga kot sbb letih tak cukup tidur
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  Some studies pin the blame on hormones, arguing that decreased sleep creates a spike in ghrelin, a hormone that stimulates appetite, and a reduction in leptin, which signals satiety. But more study is needed.
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  THE BOTTOM LINE - Losing sleep may increase appetite and, as a result, weight. - mmmm....tak aci tak aci, patutlah kakak ipar aku yg housewife sepenuh masa dan ada maid, punyalah kurus....underweight hehe
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  Think about it: If you’re feeling sleepy at work, you may be tempted to reach for a cup of coffee (or several cups) and a doughnut for a quick shot of energy. Later you may skip the gym and pick up takeout on your way home to your family -- no time to cook. When you finally find yourself back in your bed, you are too wound up to sleep. It’s a vicious cycle, and eventually this sleep deprivation can sabotage your waistline and your health. - ye laa...intake nescafee aku mmg bertambah2 aku minum tak ingat dunia hehe
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   It starts out innocently enough. “When you have sleep deprivation and are running on low energy, you automatically go for a bag of potato chips or other comfort foods,” saysSusan Zafarlotfi, PhD, clinical director of the Institute for Sleep and Wake Disorders at Hackensack University Medical Center in New Jersey. The immediate result? You may be able to fight off sleepiness. The ultimate result? Unwanted pounds as poor food choices coupled with lack of exercise set the stage for obesity and further sleep loss. -tapi aku byk buat keje rumah apa?
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   “Sleep debt is like credit card debt,” Zafarlotfi says. “If you keep accumulating credit card debt, you will pay high interest rates or your account will be shut down until you pay it all off. If you accumulate too much sleep debt, your body will crash.” - hehe...ye ke...aku penah tak tidur langsung, lipat baju, iron baju, ye lah kdg2 takleh nak buat masa anak2 tak tidur, pagi esoknya pegi kelas sampai petang, balik rumah tak sempat tidur, ambik anak, blah blah blah......kul 12 mlm baru aku tido...perghhh mmg berpinar2 aku rasa
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   The sleep-diet connection is regular fodder for diet books and magazine articles. Maybe you have even heard about the sleep diet, which suggests you can lose weight while you catch your ZZZs. And it’s true, sort of. “It’s not so much that if you sleep, you will lose weight, but if you are sleep-deprived, meaning that you are not getting enough minutes of sleep or good quality sleep, your metabolism will not function properly,” explains Michael Breus, PhD, author of Beauty Sleepand the clinical director of the sleep division for Arrowhead Health in Glendale, Ariz.
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   On average, we need about 7.5 hours of quality sleep per night, he says. “If you are getting this already, another half hour will not help you lose 10 pounds, but if you are a five-hour sleeper and start to sleep for seven hours a night, you will start dropping weight.” - laaa ye ke...
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  Exactly how lack of sleep affects our ability to lose weight has a lot to do with our nightly hormones, explains Breus. The two hormones that are key in this process are ghrelin and leptin. “Ghrelin is the ‘go’ hormone that tells you when to eat, and when you are sleep-deprived, you have more ghrelin,” Breus says. “Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin.”More ghrelin plus less leptin equals weight gain. “You are eating more, plus your metabolism is slower when you are sleep-deprived,” Breus says.
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  So what's the connection to sleep? "When you don't get enough sleep, it drives leptin levels down, which means you don't feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, which means your appetite is stimulated, so you want more food," - ye kot, kurang rasa satisfied lepas makan. kalau kurang tidur ni, bila terlebih makan, tak rasa bersalah sgt sbb ingatkan badan dah letih sbb kurang tidur, rupanya hormon kita dah tak balance....pergghhh
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  "One thing I have seen is that once a person is not as tired, they don't need to rely on sweet foods and high carbohydrate snacks to keep them awake -- and that automatically translates into eating fewer calories," says Breus

 

so apa nak kena buat ni?

So what can you do about sleep deprivation?

A lot, says Breus. First, look at how much you sleep vs. how well you sleep. “Some people such as new moms may only get to sleep for a four-hour stretch. And there are some people who get 7.5 hours of sleep that is poor quality because of pain or an underlying sleep disorder, and this has the same effect  as if they got less sleep,” he says. - tidur aku mmg poor quality sbb kena bangun breastfeeding, nasib sekarang ni anak aku dah kurang menyusu malam

Trouble-shoot both with improved sleep hygiene, he says.

For starters, avoid any caffeine in the afternoon because it will keep you in the lighter stages of sleep -- which are associated with poor sleep -- at night. Breus recommends only decaf from 2 p.m. on. - hehehe....minum nescafee dah takde kesan sgt pada aku, takdelah buat aku takleh tidur ke apa...aku takleh tidur sbb byk assignments tak siap! tapi aku dah caffeine addict...minum nescafee buat aku feel good...ewahhhh, teruk betul mak budak ni

Exercise also helps improve sleep quality.  How soon before bed should you exercise? It depends -- everyone is different. It’s more important that you exercise than it is when you exercise.  Breus says to be safe, don’t exercise right before going to bed. “But some people exercise better before bed and it doesn’t affect their sleep,” he says. - alahhh...buat household sume tu exercise lah kan jugak...kan kan

Watch what you eat before bedtime. “Pizza and beer before bedtime is not a good idea,” says Breus. “Neither is eating a big meal close to bedtime.” He suggests eating a few healthy snacks and then having a light meal -- like a bowl of cereal -- if you’re running close to bedtime. Heavy, rich meals before bed can also increase risk of heartburn, which will certainly keep you up all night. - sekarang aku tak makan nasik dah malam, ratah lauk jek..

What if you are getting enough hours of sleep but wake up and feel sleepy the next day? “Talk to your doctor about seeing a sleep specialist,” Breus says. After conducting a thorough evaluation and sleep study, in which you are monitored while sleeping, the sleep specialist can help identify any underlying problem. Together you can develop a treatment plan so that you get more high-quality sleep -- and maybe even slim down. - dorang ni, sleep specialist pun ada! kat Malaysia korang rasa ada ke? hehe

SO, jomlah kita dapatkan tidur yang sempurna ya ibu2. Ayah mmg selalu dapat tidur kecuali musim bola kan? patutlah lelaki slim yek, bakar dgn asap rokok lagi huhuhu

Souce : medical websites