Did you know that you may be able to lose weight and get in shape even while you sleep? Read on to find out how.
Most of you keep track of just how many meals you are eating per day? Even if you have, there is a high probability that you ate more than you can recall. Nowadays there is a trend of eating several mini-meals throughout the day and consuming more calories by staying up longer at night.
Some studies have shown that an easy way to cut down on calorie intake is to get more sleep during the day. A study conducted for 16 weeks over a group of people has confirmed that the subjects were able to lose 3.5% of extra body weight by going to bed sooner and thus cutting back on the time they can eat.
This means you will be able to make a serious contribution to your weight loss just by making a little adjustment to your snooze time. So in this article, we have covered a few science-backed ways of how you can get better sleep, and in turn, help to lose weight.
Have a Soothing Cup Of Tea
There is nothing like sitting down for a relaxing cup of chamomile tea to tell your mind that it’s time to slow down and unwind. You can even try other types of tea, such as valerian, peppermint, and lavender, all of which have sedative properties that help you to fall asleep faster and start your weight loss by munching less.
Limit Night-Time Meals To Small Portions
It is important not to go to bed on an empty stomach, as that may cause other issues, it is also not right to go to sleep fully stuffed. A large meal before bed means your body is working well into the night to digest the food. And your body working into the night means you are working late at night too. This means getting less and lower quality sleep at night, meaning you will be groggy and unrested at day time. This in turn prompts you to reach for comfort foods, food items that are mostly full of calories.
So instead of having a large meal at dinner, you should try to eat smaller portions, as you do for breakfast or lunch. This is more important if you eat dinner late at night. The ideal time for having dinner is at least an hour before going to bed.
Stay Away From Handheld Devices
There have been studies showing that we tend to get more fat as we bring in more electronics into the bedroom. And this is more applicable in the case of children, as some studies revealed that kids who spend more time in front of a TV, computer, or any handheld devices such as tabs or Ipads get their sleep hampered. The light from the device’s screen deceived the mind into thinking that it is still daytime and not yet time to sleep, keeping the mind alert and pushing sleep away. In the long run, this increases the risk of poor lifestyle habits. So you must leave your smartphone or iPad out of the bedroom when you prepare for the night to fall asleep and get good quality sleep.
Use Black Shades To Block The Light
It is important to have a dark and distraction-free environment to invite sound sleep. Since light trickling in from outside will make it harder for you to fall asleep, you need curtains or shades that block out the outside light and make it easier for your mind to shut down. Melatonin is the hormone responsible for putting your body to sleep and it is affected by external light making it difficult for your mind to put your body to sleep.
Stay Away From Chocolate
People love chocolates as it is a low sugar snack that is an instant feel-good food. Feel good because chocolates are high in antioxidants and are rich in stress-busting abilities. This can also be the reason for being unable to fall asleep when you eat chocolate too late in the night. There is about 40mg of caffeine in every 40-gram serving of dark chocolate, this makes it difficult to shut down your body, especially if you are sensitive to this compound.
The amounts of caffeine vary for different types of chocolate. But on average a dark chocolate bar will contain about 79 milligrams of caffeine. So it is better not to have too much chocolate right before you go to sleep as it definitely might keep you awake.
Try Some Meat
Tryptophan is an amino acid that is known to have demonstrated powerful sleep-inducing effects. Tryptophan is found in most meats, such as lamb, turkey, or chicken. Some studies have shown that eating just about ¼ gram of meat had a significant role in increasing deep sleep for hours. This in turn easily translates into weight loss. You can find this amount of meat in three ounces of lean turkey meat or a skinless chicken drumstick.
If you are trying to usher in sleep then it’s best to munch on any food that contains tryptophan, such as chicken, eggs, nuts, or fish. Many of you can’t sleep on an empty stomach. Try taking a healthy source of fat to stave off your hunger such as nut butter or avocado. These will provide a healthy fill and it contains some restorative properties as well.
Include Whole Grains In Your Lunch
To usher in good sleep, you must avoid colas, caffeine, alcohol, and large meals before going to bed, but did you know it’s best to have your complex carbohydrates in your lunch instead of dinner? Serotonin is a hormone in your body that converts to melatonin in the 3rd stage of REM in your sleep. You can source serotonin from complex carbohydrates that are whole grain. So it’s better to have these carbs anytime throughout the day.
To get better sleep, you need to take about 20 grams of insoluble fiber. Taking this in sufficient amounts will ensure your body gets enough serotonin to help you sleep well. You can easily get this from a cup of brown rice or two pieces of bread that are made of whole grain.
Try A Protein Shake Or Other Supplements
If you are suffering from anxiety it is better to try supplements enriched with herbal ingredients that help to reduce anxiety levels and get better sleep. A relaxing deep sleep will get your mood stabilized and improve your energy levels while giving your metabolism a boost. This will ultimately result in losing fat. These supplements also get your blood sugar to a healthy level and restore your appetite. You can check out Resurge Supplement on FitnessBond to get a comprehensive review of how supplements help you to sleep well and lose weight.
On the other hand, your metabolism will also be boosted by having a high protein shake right before you turn in for the night. Studies have revealed that men have a higher resting metabolic rate the next morning if they consumed at least 30 grams of protein in an evening snack. Your body burns more calories to digest protein as it is more thermogenic than fat or carbs.
Take A Hot Shower Before Bed
A great way to relax sore muscles and relieve tension is by taking a hot shower. So taking a hot shower right before bed will ensure a good night’s sleep since it is relaxing you. Your body temperature is also lifted from the heat generated by a hot shower. Then the temperatures drop quickly as you step out of the shower and wipe off with a towel, allowing you to relax your entire system. You can get a relaxing effect from the hot bath.
Avoid A Nightcap
Wine can be considered a healthy alcoholic drink as it contains resveratrol, which is a plant-based component and known to have many health benefits linked to the heart. However, this beverage does contain sugar and drinking it can impair your ability to fall asleep. Although many people think that drinking wine before bed helps you to relax and fall asleep faster, while in reality, it is stopping your body from activating its Rapid Eye Movement cycle. So it is better to refrain from having a nightcap before bed to be able to get restful sleep fast.
Get A Good Pillow
Getting a comfortable pillow is pivotal to getting good sleep. For those of you who suffer from neck pain, there are orthopedic pillows available that help to keep your neck aligned. This way you can wake up with no neck pain at all. Hence investing in a good quality pillow will not only be comfortable but also keep the neck aches away.
Now that you know the ways to get a good snooze, and which ultimately helps you in losing weight and getting back in shape, so what are you waiting for? Dive into the comfortable abode of a deep slumber and sleep your way to fitness.
This content is brought to you by Shawn Richard.