😴 Informe de biohacking

Biohacking del Sueño

Puedes entrenar y comer perfecto, pero si duermes mal saboteas tu composición corporal. El sueño es el "suplemento" más infravalorado del fitness.

Nedeltcheva et al. 2010Spiegel et al. 2004Leproult & Van Cauter 2011Greer et al. 2013

7–9

Sueño

horas/noche

~18

Habitación

°C ideal

~70%

GH nocturna

en sueño profundo

Cafeína

8–10 h antes

📚 Referencias científicas▼

Nedeltcheva, A.V., et al. (2010). "Insufficient sleep undermines dietary efforts to reduce adiposity." Annals of Internal Medicine, 153(7), 435–441.
Spiegel, K., et al. (2004). "Brief communication: sleep curtailment in healthy young men is associated with decreased leptin, elevated ghrelin, and increased hunger and appetite." Annals of Internal Medicine, 141(11), 846–850.
Greer, S.M., Goldstein, A.N., Walker, M.P. (2013). "The impact of sleep deprivation on food desire in the human brain." Nature Communications, 4, 2259.
Leproult, R., Van Cauter, E. (2011). "Effect of 1 week of sleep restriction on testosterone levels in young healthy men." JAMA, 305(21), 2173–2174.
Van Cauter, E., et al. (2000). "Age-related changes in slow wave sleep and REM sleep and relationship with growth hormone and cortisol levels." JAMA, 284(7), 861–868.

Optimiza también lo que comes: crea una dieta que apoye tu recuperación y composición corporal.