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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 July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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