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How Healthy Sleep Habits Shed Your Extra Pounds

How Healthy Sleep Habits Shed Your Extra Pounds

Sleep is one of the most important factors when it comes to weight loss, yet it’s also the one ignored by most people even its importance is well recognized. Sleep is pushed to the wayside mainly due to busy schedules, demanding jobs, and family or social activities.

And honestly, it’s easy to understand why. We tend to consider sleep unproductive because we aren’t checking off things on our ever-growing, never-ending to-do lists while we are sleeping. We strive for relentless achievement and are always on the go, but as a result, our sleep schedules are taking a hit and hurting our health.

The Importance of Sleep and Weight Loss

Did you know that when we sleep, our organs actually reset themselves overnight? Our hormones cannot function as they are meant to without adequate rest. Since hormones regulate every single aspect in the body, especially weight gain, it is absolutely crucial we get enough rest.

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In fact, not sleeping enough can cause your cortisol levels to stay elevated and end up making you store excess fat even if you are exercising and cutting calories (which also both cause elevated cortisol levels on their own). In order to lose weight, we must eat a well-balanced diet, get enough rest, drink enough water, and get a minimum of 7-8 hours sleep. Some people who suffer from nutritional deficiencies may need even longer hours of rest, up to 9 or even 10 hours of sleep each night.

If you want to know more about weight loss, you can’t miss the following article that provides all useful tips you need:

Weight Loss Plan And Program: Create Your Own One

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Tips for Better Sleep

  • If you have trouble sleeping, try taking a hot bath or shower before bed, have some chamomile and valerian tea which will help you relax, and attempt to read at least 30 minutes before bed instead of watching television or sitting in front of your laptop.
  • Make sure that your room is cool, and sleep with a fan if you need to since a cooler body temperature lowers cortisol levels and can help you go to sleep more easily.
  • Finally, if you need to supplement with an over-the-counter sleep aid, melatonin is a safe option to use in temporary dosage spans since it can reset your body’s natural circadian rhythms. However, before you resort to supplements, try to relax and go to sleep on your own.

What to Eat Before Bed for Healthy Sleep Levels and Weight Loss

When it comes to food and sleep, try to avoid eating extremely high-fat or spicy foods before bed since they can upset digestion and interfere with falling asleep. It’s helpful at night to consume some easy-to-digest complex carbs such as wild rice, oatmeal, brown rice, or cooked sweet potatoes along with some lean protein for amino acids which also help you relax and burn fat.

Enjoy a little healthy fat, around a tablespoon or two, so that your body can absorb nutrients from your meal. Fats also aid in satiety and calm the mind, but again, keep the dose low.

Complex carbs and amino acids do not only help you fall asleep more quickly, but they also replenish glycogen in the muscles and help your body gain lean muscle mass while burning calories. Just be careful to ensure you get enough vegetables and lower carb sources of produce into your meal, such as green and yellow vegetables.

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In general, it’s a good idea to limit the amount of complex carbs you eat to 1/2 cup so you don’t spike your blood sugar levels and to ensure that you don’t fill up on carbs alone. Eating carbs at night doesn’t necessarily make you gain weight. Moderation is the key here.

Fresh fruit at night can also be helpful if you crave something sweet since it is rich in fiber and water to keep you hydrated, but choose something low in sugar like berries, frozen pineapple, and a green apple,which all have under 15 grams per one-cup serving.

Here are some ideas for bedtime snacks if you need additional ideas.

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Getting enough rest will change your weight without you having to do anything else, so make a goal to get more sleep if you are struggling with your weight, and remember to take things one day at a time!

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Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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