- One of the biggest adjustments that we have to make to our day-to-day lives, which will help our weight loss process, is to get better sleep. This is absolutely essential for anyone who is trying to maintain and even more for someone who is trying to lose weight. Those famous 8 hours that everyone talks about have a purpose and studies show that the quantity and quality of our sleep have a direct effect on our weight.
- Some of our body’s most important processes happen in our sleep, this is the time when the body repairs and restarts a lot of it’s hormonal functions and that’s why it’s important that we do everything we can to let the body do it’s job during the night. A study from Stanford University proved that when we don’t sleep well we increase the production of Ghrelin (the hormone that controls appetite) and we decrease the production of leptin (hormone that let’s the brain know when we’re full). This means that when we don’t sleep well we feel hungrier and we feel less satisfaction from the food we eat. Here are 5 easy tips for you to improve your sleep and keep your focus.
- Keep a rigid sleep schedule: It’s important that you try to go to sleep and wake up every day at the same time, even during the weekends. Your biological clock works a lot better when it gets used to “turn on” and “turn off” at the same time and this helps regulate your sleep.
- Respect the bed: It’s been proved that the more time you spend in bed before sleeping doing other activities the harder it will be to fall asleep afterwards. When you spend a lot of time reading, watching TV, working or eating in bed your body and your brain get used to it and then they make an effort to stay awake there. Use your bed
- Sleep with your socks on: Sleeping with socks might sound uncomfortable but the reality is that it improves the quality of your sleep because heat stimulates blood circulation in your legs, which prevents harsh movements during the night.
- Watch out for late exercise: Your movement routine is great for your sleep but it’s very important that you do it at least 4 hours before you go to sleep. Movement and exercise increase your levels of energy, that’s why it’s recommended to do it in the mornings when you have enough time left in the day to burn that energy. At night you don’t have the time and this disrupts your sleep cycles.
- Choose your meals wisely: It’s crucial that before you go to sleep you avoid over-doing it with spicy foods, stay away from caffeine, don’t drink alcohol and don’t go for saturated fats or carbs. Your last meal should be 2 or 3 hours before your bedtime and make sure you don’t drink a lot of liquids before bed to avoid having to wake up in the middle of the night. Eating fish for dinner will help ease your sleep because it has vitamin B6, which helps produce a sleep-promoting hormone called mecathone production.
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