The human body, as you know, burns calories constantly, even in a state of complete rest and during sleep. However, the efficiency of this process can be improved if very little effort is made. According to the Daily Mail, there are at least five simple ways to increase weight loss during sleep. One study showed that the habit of sleeping naked can accelerate the burning of calories at night, as this increases the metabolic rate. If the body is cold at night, it produces fat to keep warm. At first glance, this does not seem attractive, but in fact, the process leads to the burning of additional calories and accelerate metabolism. Hence, in order to have an effective and sound sleep, it is necessary to adopt some good habits before you sleep. Yes, it is not necessary to do everything we have suggested, but any one of them can do as your convenience. So, considering healthy lifestyle tips, ways of having a sound sleep is what we all need in this busy and fast life.
Sometimes it is good to eat for weight loss before going to bed. As a nutritionist notes, if you go to bed hungry, you can stay awake for a long time due to rumbling in your stomach, and you’re also more likely to eat more than you should in the morning.
The best health tip for a sound sleep may be a small snack before bedtime (maximum – 300 calories), which includes only wholesome foods. This, for example, yogurt, and fruits, whole grain crackers, cereals with skim milk, toast with peanut butter, low-fat cottage cheese. You can eat a small piece of lean meat, such as turkey, where tryptophan is present, which also helps to fall asleep.
One of the important healthy tips for effective sleep is that exercise increases the metabolic rate at rest even after you put the dumbbells to the side. The burst of the metabolic rate of the body lasts an average of 16 hours after training. However, the main thing here is not to overdo it, because too strong a heartbeat will not let you fall asleep quickly.
One small study found that people who eat two kiwi fruits an hour before bedtime for 4 weeks fell asleep faster and got better sleep. Perhaps because kiwi contains the following substances: melatonin, anthocyanin, flavonoids, carotenoids, potassium, magnesium, calcium.
Related: – Is Fresh Fruit Juice Boost Your Day?
A sip of grape juice
Grapefruit contains about 88% water, making a significant contribution to your daily hydration needs, and adequate hydration during the day can affect the quality of your sleep. In addition, grapefruit is a good source of potassium. It has been shown that potassium, a mineral that your body needs to perform several functions, has a beneficial effect both on the quality of sleep and on fewer awakenings during the night. With 1 cup of grapefruit slices, you can get 310 milligrams of potassium. Potassium also plays a role in reducing muscle cramps, which can also wake you up at night.
And if a glass of wine (it also has resveratrol) before bedtime does not seem like a healthy lifestyle tip, then grape juice can be a great alternative. It also contains simple carbohydrates that cause insulin secretion at night, a hormone that regulates body clocks.
Cauliflower, made up of 92 percent water, may seem like a modest vegetable to choose because of its nutritional value, but don’t let it fool you! This cruciferous vegetable has a number of nutritional properties and is included in this list of products that promote sleep, primarily due to its ability to moisturize.
An additional advantage of cauliflower for sleep is the potassium that it contains. Although it is not necessarily considered an “excellent” or even “good” source of potassium, it still contributes to achieving a daily intake of 4700 mg of potassium. In 1 cup of chopped raw cauliflower, you get 320 milligrams of potassium, which is almost 7% of the recommended diet. Potassium is important for blood flow, muscle contraction, and relief of muscle cramps.
Sleep in a dark room
Scientists from Oxford University have found that women who sleep in darkened rooms are 20 percent less likely to be obese than those who sleep in brighter rooms. The fact is that light reduces the production of melatonin, which determines the quality of sleep. And if a person does not get enough sleep, he will not recover, he is much more likely to overeat in the afternoon. Well-rested people better control their eating habits.
High Protein Intake
Switching to a high-protein diet has its own health benefits, including weight loss and muscle building. According to a new study by scientists, people who consume more protein than carbohydrates can sleep better. Thus, the data published in The American Journal of Clinical Nutrition demonstrates how a simple change in diet can help you lose weight and improve sleep quality.
For a preliminary study, scientists asked 14 volunteers to eat more protein for 4 weeks to achieve the goal of weight loss. The diet of each participant was a diet with 10, 20 or 30% protein. In this case, a normal adult diet contains 10–35% of calories from protein foods. As a result of the study, it was found that those participants who consumed more protein, not only lost weight but improved sleep indicators (quality, duration, etc.).
Next, scientists included 44 volunteers with overweight or obesity who needed to eat protein-rich foods to lose weight or follow a standard diet. Participants used beef, pork, soy products, legumes or dairy products as a source of protein, and also received an additional 750 kcal from fats and carbohydrates.
It is worth noting that among the foods rich in protein, in addition to those consumed by the participants, lean meat, seafood, eggs, nuts, and seeds can also be distinguished. As a result, volunteers following a high-protein diet reported reduced body weight and improved sleep quality 4 months after the start of the experiment, unlike participants who followed a standard diet.
According to scientists, a high-protein diet can not only lose weight but also improve sleep quality in middle-aged adults, unlike other diets that help reduce body weight. Good sleep is the key to maintaining a healthy body, especially in old age. Many people are aware of the importance of good sleep for health, and yet they sleep less than 8 hours a day. Adults need to get 7–9 hours of sleep every night for optimal performance, health, and health. Although a high-protein diet potentially improves sleep quality, its deficiency is associated with health problems, including obesity and hypertension, as well as negative mood and behavior problems, decreased labor productivity, and safety issues at home, at work, or for driving. At the same time, poor quality of sleep, along with a reduction in its duration, can lead to metabolic and cardiovascular diseases. Given the high prevalence of sleep problems, it’s important to know.
Along with protein intake, you should limit your carbohydrate intake. From carbohydrate foods, you must give preference to fruits, vegetables, yogurt or whole grains.
For a healthy lifestyle, it is necessary for all of us to control not only our diet but also our routine of work and life. We have attempted here to point out one of the many factors addressing healthy lifestyle tips, but it must be noted that there are thousands of other ways of improving sleep and reducing weight at the same time. What must not be forgotten is the fact that every culture and every region of the world has its own way of dealing with lifestyle habits and its own type of food intake. What we should be focusing on is the essence and the concept before the ingredients in order to attain a peaceful and sound sleep.