With everything happening so quickly today, sleep is one of the first things we neglect. What if, instead of just wanting to feel well-rested, a better night’s sleep was partly responsible for seeing the scale tick back down in the right direction?
Recent research has demonstrated a powerful relationship between sleep quality and body weight. Lack of sleep makes the hormones controlling appetite (leptin and ghrelin) go nuts, causing you to post cravings for something unhealthy and slowing your metabolism.
Conversely, focusing on deep sleep may be among the most effective ways to reach weight loss goals. This post looks at the link between sleep and weight loss and gives you Tips to enhance deep sleep and support weight loss to help you reach your weight loss goals.
Tips to Enhance Deep Sleep and Support Weight Loss
- Register a good sleep schedule: Our body loves routine. Try to fall asleep or get up concurrently every day, even at weekends. This can help to set your circadian rhythm, which is your body’s internal control of your natural sleep-wake cycle. Consequently, a more regular sleep schedule enables you to achieve a deeper sleep, and your body restores itself faster.
- Establish a Relaxing Bedtime Ritual: Communicate to your body that you are about to wind down with a nice soothing routine in bed. This might involve having a relaxing bath, reading a book, or doing a gentle stretch. Try not to engage in anything stimulating, like watching TV or going on social media minutes before bed. Blue light from our electronics tampers with melatonin, a sleep-regulating hormone.
- Create a Sleep-Optimized Environment: Make your bedroom a land of sleep. Make sure that it’s cold, dark and quiet. If you do not get regular light sleep, invest in blackout curtains and use earplugs or a white noise machine to help minimize distractions. You also need a good mattress and pillows to have a good night’s sleep.
- Turn Off Electronics: The blue light from electronics impairs melatonin. Stay away from any screens in the time leading up to sleep. Choose something relaxing to do, like reading or listening to calm music.
- Stop Drinking Caffeine Afternoon: It can be very appealing to grab that afternoon cup of joe to get you through the day, but by doing so you can intervene with your sleep for the night — caffeine could still be in your system for hours after, which can lead to a decrease in sleep quality. Keep your caffeine consumption to the morning and early afternoon.
- Exercise, But Not Right Before Bed: Exercise is essential to sleep better. But go easy on the tough workouts, which are too late in the evening, because they can be alerting. Try to complete your exercise schedule a few hours before bedtime.
- Stress Management: If you don’t know how to take stress, say goodbye to your sleep. You can also end your day peacefully by doing some meditation, deep breathing, or just yoga, and this includes any exercise physical exercise that will help you prepare yourself for your sleepy land. Think about including these strategies in your nightly regime.
- Eat Light: Steer clear of heavy suppers and sugary foods 3 hours before bedtime. This can cause indigestion and interfere with sleep. If you are hungry, consume a light, healthy dinner at least 2 hours before bedtime.
Conclusion
Follow these tips to improve your deep sleep and ensure you get enough quality sleep to help with weight loss efforts. A good night’s sleep Remember, sleeping is not a luxury but a basic necessity for our health and well-being. Just sleep and have those weight-loss dreams take off!