6 Ways to Better Night’s Sleep and How It Helps Prevent Weight Gain
Getting good quality restorative sleep is increasingly becoming a challenge. In today’s fast paced world, where there are numerous deadlines to meet, and multitude of distraction to engage in; sleep has been pushed far back on the priority list. No wonder sleep deprivation is one of the most common conditions most people are facing today.
Sleep has become such a non-priority item that in an attempt to balance the work-life equation, we often tend to overlook the signs that call for more sleep, ignoring which can leads to serious health issues- for instance, hair fall, early formation of wrinkles on face, insomnia, poor mental health and even weight gain.
Is Snoring is the cause of your poor night’s sleep then you need to implement some snoring solutions on the pronto so as to alleviate the situation and catch up on the restful zzz…
However if snoring is not the culprit of your sleep deprivation then you need to read on.
How sleep deprivation drives weight gain?
- Lack of sufficient sleep leads to increased cravings for foods rich in carbohydrates and sugars; which are loaded with empty calories and add to your waist line. Having such food in excess causes wide fluctuations in your blood sugar level, which lead you to feel hungry sooner and crave more such calories rich food.A one off lack of sleep won’t affect your weight much, but a continuous lack of sleep resulting in serious sleep deprivation will cause significant increase in your calorie intake and add inches to your waistline.
- Sleep deprivation also reduces the brain activity in the frontal lobe of the brain which can badly interfere with our decision-making ability, this lowers our inhibitions, which makes us more likely to overeat when sleep deprived
- Inadequate sleep causes the body to increase production of the hunger indicating hormone Ghrelin, and reduce the production of the satiety indicating hormone Leptin.Result is that you feel hungrier, and more often than a person who has had adequate sleep. More hunger = overeating = increased weight.
Sleeping More=Less Weight + Better Thinking + Well Being
Helpful? Read on to know more…
#1 Be Careful About What You Eat and Drink
Do not overeat right before bedtime. Plan your meals to end at least 2 hours before bedtime. Sleeping with a belly too full not only hampers your night time sleep, due to discomfort but also adds to your weight gain, since food consumed late in night is more likely to get converted into fat.
#2 Create a Sleep Schedule and Follow It Religiously
Sleep at the same time and wake up too. Create and maintain a strict sleep schedule. This will ensure you get your required 8-9 hours of sleep every day without fail. The longer you are awake the more you are likely to snack, which causes you to gain weight. Sleeping longer will help you avoid the late night snacking and consequent piling on of the weight
#3 Find a Peaceful Place
Find a space that is quite, dark and noise-free so that you do not find it difficult to fall asleep quickly. Avoid interacting with flashy gadgets while on bed. This might interfere in your sleep process. Also, make it a point that you use shadow screens, switch on the ceiling fan (or air conditioner but natural air would be more beneficial) and rest your head on the right pillow for a comfortable sleep.
If at all you are having hard time on bed and are unable to sleep, do some relaxation activities, or exercise which might help you to put yourself to sleep faster. Sleeping will not only make you feel more energetic the next day it will also help you burn more calories. A study found that people who got sufficient sleep burned 5% more calories while resting than their sleep deprived counterparts. And that’s not all; well rested people burned up to 20% more calories after a meal than the sleep deficit people
#4 Burn the Calories
We understand that working professionals do rarely find time for physical or extracurricular activities during daytime. But, make sure that you at least spend some time outside and include some walking and climbing (stairs) activities into your daily routine. Park your car a little far from your office, do a brisk walk from your car to your office. Jog down to the bus stand. Take the stairs instead of lift. Small actions count. Being active during the day, promotes better sleep at night. Also it helps you burn calories and keep the weight gain at bay! It’s a win-win situation.
#5 Reduce Catnaps during Daytime
Taking multiple short naps (also known as catnaps) during day time may interfere in your night’s sleep. So, remember regular short naps cannot substitute an eight-hour long full sleep. Even if you prefer to do so, as a stress-buster, limit the time to 40 minutes or less.
#6 Work-Life Balance
Strive to achieve netter work life balance by being more mindful of your daily schedule. Pencil in some daily meditation, or a hobby time. Something to help you relax and destress from the daily grind. Relaxing will help you sleep better and also eat better. Studied suggest the more stressed you are the poor food choice you are likely to make. Also scientist have studied that sleep deprived people are more likely to choose larger than normal portion sizes (up to 35% larger), as opposed to people who have had adequate sleep.
So there you go, 6 ways to sleep better and loose the weight too. Make sleep top priority in your life, and your body and mind both will be healthier and thank you in long run.