How Sleeping More Can Help Lose Weight
The importance of getting enough sleep can not be overstated more. In fact, it may be as important as has having a proper plan for loosing weight through diet and exercise. Poor sleep can result in a series of events that can at times compound the factors leading to weight gain. For example, it can result in insulin resistance, throw your appetite hormones in a loop and most importantly affect your physical and mental performance.
Studies show that one of the strongest individual risk factors for weight gain and obesity is an improper sleep pattern and sleep deprivation. In a study by the US Library of Medicine and the National Institute of Health, showed that short amounts of sleep (4-6 hours) per night resulted in an 86% increase of weight gain in children under 16 and a 55% increase of weight gain in adults 25 and over.
Quality sleep is beneficial to your overall health and wellness and helps in the development of a routine that can support your diet and exercise program. So what can you do to get a quality good nights rest?
keep a routine; try to go to bed at the same time every night and wake up every morning. Avoid sleeping in as best as you can and be smart about napping on the weekend, you may feel that you are catching up but in reality you are resetting your body clock.
Avoid your exposure to light; this doesn’t mean avoid going outside during the day but simply put down the phone and tablet when laying in bed. Reading an ebook is great or playing Angry Birds during the day is fun but at night time the light emitted from the screen can affect your sleep pattern.
Exercise more; People who exercise regularly sleep better at night and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep.
Watch your diet; limit amounts of caffeine, nicotine and alcohol during the day. Cut back on the sugary snacks and refined carbs, studies show that they can pull you out of restorative sleep stages and wake you prematurely.
Unhealthy daytime habits and lifestyle choices can leave you tossing and turning at night and adversely affect your mood, brain and heart health, immune system, creativity, vitality, and weight. But by experimenting with those few tips, you can enjoy better sleep at night, improve your mental and physical health, and improve how you think and feel during the day. Getting a good night’s sleep may seem like an impossible goal when you’re wide awake at 3 a.m., but you have much more control over the quality of your sleep than you realize.
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