A large number of reliable studies and intensive research have repeatedly demonstrated the importance of a good night’s sleep with weight loss. On the other hand, sleep deprivation is directly linked to weight gain and obesity. You can get vigorous exercise and literally nothing to eat during the day, but don’t expect to lose weight unless you plan on getting at least 7 hours of sleep at night. As mentioned earlier, poor quality sleep is one of the main reasons for weight gain and obesity. In fact, if you are desperate to get rid of belly fat, just get a good night’s sleep. When you’re not getting a healthy sleep, it spirals up weight and health – it lowers leptin (satiety hormone) levels, increases cortisol production, sluggish metabolism, lowers fat-burning enzymes, and increases levels of the hunger hormone “ghrelin”. In addition, poor sleep can hinder the intestinal flora by interfering with the physiological stress response, and an unbalanced bowel can bring the entire weight loss process to a complete standstill. In fact, in all seriousness, all you are doing is sleeping like a baby all night to shed extra fat!
Melatonin – the sleep hormone:
Melatonin is the sleep hormone that the body produces at night so you can sleep well. Optimal melatonin levels promote metabolism, accelerate fat burning and prevent insulin resistance. Our brains begin to pump melatonin after sunset, when the body is ready to go into sleep mode. However, exposure to blue light from devices (phones, televisions, etc.) can disrupt the sleep-wake cycle, also known as the body’s circadian rhythm, and disrupt melatonin release, which significantly affects the quality of sleep. A disturbance in the circadian rhythm can trigger many health problems – from insulin resistance to depression. That’s why it’s important to get at least 7 hours of sleep each night, from stress relief to weight loss.
10 Surprising Ways To Lose Weight While You Sleep:
1. Eat all of your complex carbohydrates for lunch: carbohydrates aren’t bad, refined carbohydrates are! Complex carbohydrates keep you full longer and provide the body with nutrients (we’re talking about the essential fiber here). It is also important to timing the consumption of these important complex carbohydrates as they are needed for serotonin, melatonin release and also tryptophan absorption to help control mood and stress. Tryptophan is an amino acid that triggers serotonin and dopamine synthesis. Eating complex carbohydrates for lunch also helps keep you full and keep your blood sugar stable overnight.
2. Eat a good amount of protein at dinner: As we all know, protein has thermogenic properties, and a high-protein dinner helps burn calories throughout the night.
3. Stay away from blue light an hour before bed: light and blue light from devices can increase insulin resistance, and insulin is also known to be a hormone that triggers fat storage and leads to weight gain. Keep all of your devices away for at least an hour before bed to help keep your body in rhythm.
4. Drink Apple Cider Vinegar Before Bed: Rati Beauty Weight Loss Diets recognize the importance of apple cider vinegar for weight loss. Therefore, including this fermented drink in a large part of your diet programs and drinking a tablespoon of apple cider vinegar in warm water at night can regulate blood sugar levels, boost metabolism, suppress appetite and improve insulin resistance.
5. Meditate Before Bed: Calming just 10 minutes before bed can relieve stress and trigger the release of melatonin. Listening to soothing music would also help a lot.
6. Lower the temperature while you sleep: If you choose a lower temperature on the air conditioner while you sleep at night, this can actually trigger the burning of brown fat in the body. In cold temperatures, the body burns brown fat to increase the heat in the body.
8. Eat at least two to three hours before bed: Eat at least two to three hours before bed as the digestive system does not go to sleep, but remains active and you cannot sleep well. Also, calories from food would not be expended at all because the metabolism is low and most of it would be stored in the body as fat.
9. Don’t drink coffee or green tea before bed: The caffeine content in green tea and coffee will keep you up for most of the night. Have a cup of coffee or green tea a few hours before hitting.
10. Sip of chamomile tea: Nothing like a cup of warm chamomile tea to relieve stress and anxiety about bedtime. Chamomile also helps reduce inflammation while you sleep, and the antioxidants are soothing to the body as well.
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