This article will look at some things you can do to help you improve your sleep and weight loss at the same time.
On more than one occasion, metabolic centers have reached the consensus that morning is the best time to weigh yourself for an accurate number. What does it have to do with the link between sleep and weight loss?
While some of the reasons behind this are obvious (such as the fact you have not eaten for 8 hours or more), there are also lesser known factors that come in to play.
Did you know that sleep and weight loss are closely connected with each other? When we sleep, we lose weight through the input and output of water and carbons.
When you inhale, you’re breathing in oxygen; at the same time, when you exhale, you’re releasing carbon dioxide. Those carbon atoms you exhale weigh next to nothing, but they still carry weight. With every breath, you take, even during periods of sleep your body is releasing trillions of those tiny carbon atoms.
If you add that to the number of breaths you take while you sleep, over the course of 6-8 hours, you’ll wake up slim and trim in no time. The same thing goes for water. When we exhale, we’re breathing out water vapors. Also, we sometimes sweat in our sleep, so with the water vapors and the sweat, you can say goodbye to that dreaded water weight in the morning.
Now that you know the science of sleep and weight loss, what are you going to do with this awesome information? Hopefully, this makes you decide to put forth a little extra effort to make sure you get a good night’s rest if you’re not getting the proper amount of sleep.
We’re going to look at some things you can do to help you improve your sleep and weight loss at the same time. Following the below recommendations will increase the quality of sleep you’re getting, so you can maximize your potential to shed those pounds while you rest.
Reduce Your Caffeine Intake
Almost everyone needs that extra caffeine boost in the morning to get their day started. That’s pretty understandable, but if your coffee intake is so much that it’s affecting your sleep, then it’s probably a good idea to cut back.
It only takes about 45 minutes for your body to absorb caffeine. Once your body absorbs the caffeine, it can stay in your system for four to six hours. You don’t have to completely remove caffeine from your diet, but a good rule of thumb is to not drink coffee four to six hours before you go to bed.
Working out not only tires you out physically, but it relaxes you mentally. Exercise has been known to reduce anxiety, stress, and depression. These are all factors that can affect your sleep, causing you to both have difficulty falling asleep, as well as being fitful in your sleep.
You don’t have to go join a gym, but a little bit of physical activity is good for the body overall. A slow walk around your neighborhood, or a quick walk in the park, can have a tremendous effect on improving your mood, conditioning your body, and of course, improving your sleep.
If you’re someone who suffers from a slight case of sleep deprivation, try adding a light workout to your daily routine. Not only will it improve the quality of your sleep, but it will help to improve your overall health and fitness, both physical and mental.
With so much to gain, don’t let anything stop you from incorporating a little bit of exercise in your daily routine.
Invest in Proper Bedding
If you’re already having a hard time getting to sleep, nothing can be worse than getting woken up by poor bedding that is itchy, hot and uncomfortable. Your bed plays a major role in your physical and mental health, so an investment in a bed that will ensure you get the best sleep possible is also an investment in your overall health.
Having the right kind of sheets and blankets may seem like a very insignificant contribution towards a good night’s rest, but you’d be wrong to think so. When your bedding feels good and allows you to get a peaceful night’s rest, it can make all the difference in improving your health and mood.
Settling for basic bedding can indirectly lead to health problems. The wrong type of pillow can cause painful neck conditions, and low-quality sheets can lead to tossing and turning throughout the night, both of which are key factors that decrease the quality of your sleep.
So, do your mind and body a favor by investing in bedding sets that are soft and smooth that will allow getting the best sleep possible.
When it’s time for bed, a lot of people tend to get in the bed with their television on or hop on their tablet for a little ‘before bed’ entertainment. Those are the two biggest mistakes one can make when trying to improve their rest time.
Melatonin is the hormone that helps us get to sleep. Television and smartphones/tablets all emit a blue light that slows down the production of melatonin. If you like to read before bed, try doing it the old school way by reading an actual paperback book.
Those eBooks will have you up all night, even after you’ve read what you wanted to read. Your television is also a culprit of sleepless nights. The light it emits, as well as the sound it projects, are huge detractors from your body’s production of melatonin.
If you’re one of those people who must have the television on in order to fall asleep, at least try turning the volume down low. The goal would be to turn the television off completely, but you can take baby steps to get there if you need to.
Nobody knows your body better than you, and you must do what works best for your body’s needs. The points discussed above are just a few tips that you can do to improve your sleep, and in return, slim down while doing it! Who would have thought you could multitask like that!