In the USA, about 1 in 3 adults sleep too little – meaning less than 7 hours per night. Additionally, about half of adults suffer from chronic sleep disorders. This is not only a problem of how quickly you fall asleep but also how quickly you wake up. These numbers are corroborated by data showing that 50-70 million Americans do not sleep well enough.

In other words: every third person knows the feeling of waking up not feeling rested at all ...

What happens when you sleep too little?

• 1. You eat more without realizing it
  When you are awake for longer periods, your body seeks energy. The first thing it craves are calories. In a announced clinical study, 12 healthy individuals (aged 19-39) were divided into two groups:
  
  • one group slept normally for 9 hours per night;
    
  • the other only slept 4 hours per night for two weeks, followed by three days of 9-hour sleep (recovery).
  
  Result? People with little sleep consumed an extra 300 calories per day – equivalent to a large snack! Additionally, they ate more protein (+13%) and fat (+17%) than before.
  
  And this was despite already lacking energy – the diet itself dictates the rhythms, not the calories.
  
  
• 2. Belly fat accumulates faster than overall weight
  Surprisingly: energy expenditure did not change significantly, but fat shifted deeper into the body. Control findings from CT scans showed:
  
  • Total abdominal fat increased by 9%,
    
  • visceral fat (the “deep” fat around organs) by 11% compared to normal sleepers.
  
  So, it's not just a few extra pounds on the scale – it's a dangerous type of fat.
  
  
• 3. Sleep schedule also affects diet
  It seems like the body starts checking every hour for an opportunity to get calories. And since there is more time available, thoughts of reward awaken in the brain. Cravings for sweet, salty, and fatty foods arise ...
  
  Furthermore: during recovery from that sleep deprivation phase, calorie expenditure returned to normal, but visceral fat continued to accumulate ... The body thinks: there was a period of attack, so it's better to store up when it happens again ... Hmm ...
  
  
• 4. Body swaps hormones, not sleep
  If you sleep too little, two hormones in the body change:
  
  • Ghrelin (hunger hormone) increases,
    
  • Leptin (satiety hormone) decreases.
  
  This puts us in a vicious cycle: more sleep means less appetite, less sleep means more hunger and more obesity.

Why is visceral fat of interest?

This fat surrounds the liver, heart, and intestines, releasing inflammatory substances and altered lipids. Because of it, we are more susceptible:

• to cardiovascular diseases,
  
  
• to high cholesterol,
  
  
• to insulin resistance – a precursor to type 2 diabetes.

A Broader Perspective: The Sleep Epidemic

Sleep deprivation is not a local or temporary phenomenon. Changes have been happening for a long time:

• 35% of adults do not get enough sleep (<7h),
  
  
• in some countries, even 46% of adults sleep decidedly too little.

Men sleep less and more often than women, with 37% of men reporting insufficient sleep compared to 33% of women.

A lack of sleep has become part of our lifestyle. Instead of viewing sleep as fundamental, we neglect it. Sleep is shortened by smart devices, social networks, and flexible work culture, and we spend more time awake in the evening, leaving less time for extended sleep. Additionally, it's important to know that you cannot make up for lost sleep with herbs or drinks. There is no such thing as storing sleep!

Here are natural approaches, tried and tested over generations and supported by science:

• Regular routine – avoid screens at least 30 minutes before bedtime (blue light from phones and TV blocks melatonin).
  
  
• Teas – chamomile tea calms, St. John's wort can improve sleep quality (but use with caution if on medication).
  
  
• Aromatherapy – lavender relaxes, lemon balm soothes nerves.
  
  
• Warm bath with Epsom salt – magnesium in the water relaxes muscles and mind.
  
  
• Herbal pillow – with melissa, lavender, and rosemary – acts as a gentle narcotic for the brain.
  
  
• Reduce caffeine after 2 pm – people are not aware, but three cups of coffee in the afternoon can keep the brain at maximum alertness until 11 pm.
  
  
• Nature walks – balance the circadian rhythm and impact cortisol release in the morning.

If you manage to sleep at least 7-8 hours, in your body:

• the feeling of hunger decreases (main hormones are altered),
  
  
• intuitive energy consumption remains the same,
  
  
• visceral fat does not unexpectedly accumulate,
  
  
• the risk of cardiovascular diseases and diabetes decreases.

Additionally, it improves:

• cognitive function – sleep clears "waste" from the brain, as confirmed by neurobiologists,
  
  
• emotional stability – better stress management,
  
  
• immunity – fewer colds and faster recovery from illnesses.

Studies have been conducted on young, healthy individuals. For those who already have weight issues, metabolic syndrome, or diabetes, additional studies are needed. However, we already know enough to say: sleep should come before careers or entertainment. You cannot forego sleep!

Sleep smarter, not less

If you want to stay lean and reduce internal fat, reorganizing habits, work, and indulgences will be necessary. By dedicating time to herbs, scented pillows, daily walks, and detoxification, your sleep will be of higher quality. And so will your health. Remember that in summer, we recharge our batteries and the quality of that recharge determines how much, if at all, you will fall ill in winter.

Winter health is built in summer.