You have to sleep to be healthy

While you sleep, many metabolic functions are carried out in the body, in addition to tissue repair, and the suspension of the alert state typical of the daytime phase (stress). For this and more, it is necessary to sleep to be healthy. Several studies prove an increase in the release of hormones at night such as leptin, which inhibits appetite, and ghrelin, which stimulates the feeling of hunger. The longer you sleep, the more leptin you will generate and the less ghrelin in inverse proportion. Lack of rest leads to an increase in hormones that stimulate appetite, as well as the intake of sweet and fatty foods. These functions trigger when your brain reacts to light. Thus determining the hours of activity, food and rest. There are disorders closely linked to sleep periods, such as apneas or hypo-apneas, present in many cases of obesity and are generated by poor blood irrigation, transporting little oxygen to the brain, causing sudden nodding and drowsiness. *Recommendation of 7 to 8 hours of sleep daily. (Source UNAM 2015 Sleep Disorders Clinic). Various studies provide figures and graphs that reveal a relationship between hours of sleep and Body Mass Index. Waist circumference is considerably greater among those who sleep less than 5 hours. Therefore, sleeping less is associated with an increase in waist circumference of 6.7 cm for men and 5.4 cm for women. It is recommended to break the fast 30 minutes after waking up. Don’t skip breakfast. Have a varied and balanced diet. Eat five servings of fruits and vegetables every day. Avoid the saturated fats and foods and drinks rich in sugars. Perform at least 30 minutes a day of moderate physical activity. Sleep at least 8 hours a day. Hydration