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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 January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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