It's not just food: This sudden habit can cause you to gain more weight

Sleep is often overlooked when it comes to health and weight control. Many people focus on food and physical activity when they want to lose weight, but two other factors also have an important role - stress and sleep.

Sleep is especially one of the most neglected elements of a healthy life - style. At a time when fatigue and lack of rest are often viewed as a normal part of the day, research shows that insufficient sleep can damage one's health and increase the risk of weight gain and other chronic problems.

Scholars from Columbia University analyzed whether the absence of about 90 minutes of sleep every night for six weeks would affect people's weight. The results showed something that might be surprising.

How was the study conducted?

Unlike many other sleep searches, this study was conducted, not in a laboratory, but in the homes of participants.

95 persons over 20 years of age, mostly women, attended. The study was divided into two stages.

In the first phase, participants continued their normal sleeping routine, sleeping about 7 to 9 hours each night.

In the second phase, they were asked to sleep about 90 minutes less than usual, delaying bedtime for later. The sequence of stages differed from person to person, and each phase lasted six weeks.

During the study, researchers collected weight data, beli size, body fat rates, blood tests, and urine. The participants also wore sleeping equipment and physical activity.

What did scholars discover?

During the fewer periods of sleep, the participants lost, on average, about 80 minutes of sleep each night.

At the end of this stage, researchers noted that they had averaged about a pound [about a pound] and had spent more time without moving, compared with when they slept enough.

According to researchers, even a slight lack of sleep, if repeated every night for a long time, can accumulate and affect the gradual increase in weight.

However, they stressed that the study had limitations, as the number of participants was small and the duration was not enough to determine whether the results differ between men and women or according to stages of women's lives.

What does this mean in everyday life?

Most studies suggest that the ideal time for adult sleep is about 7 to 9 hours of quality sleep each night.

Sleep deprivation and its poor quality have been linked to higher risk of high blood pressure, heart disease, diabetes, obesity, and mental health problems.

One reason why sleep deprivation affects the body so much is that it can increase inflammation. Persistent inflammation is linked to many of the health problems that arise even when a person does not get enough sleep.

For those who want to lose or maintain weight, experts suggest a balanced approach: foods rich in fiber, proteins and healthy fats, less sugars added and very elaborate foods.

Physical activity also remains important. Walking, cycling, running, training, and stretching can help to maintain a healthy load.

Sleep and stress are also closely linked. When a person is stressed, he often sleeps worse, while sleep deprivation can make stress management more difficult.

To improve sleep, experts recommend setting up a quiet routine before bedtime - less light at night, less telephone use, or electronic equipment before bedtime, avoid severe late meals, and keep a regular bedtime.

If a person sleeps sufficiently but still wakes up tired or feels sleepy during the day, he may need to consult a doctor, as he may have sleep disorders, such as breathing during sleep.