Research documents the relationship between sleep and weight;
Good sleep habits reduce both the sweetness, the fat around the stomach, the appetite, the risk of stress and give more energy!
[Dropcap] For [/ dropcap] a little sleep causes you to touch
Søvn hjælper dig til at spise mindre, fordi søvnmangel øger produktionen af hormonstoffet ghrelin og sænker udskillelsen af leptin. Disse stoffer fortæller hjernen, hvornår du er sulten og mæt. Når du ikke får nok søvn, kommer der derfor ubalance i disse hormonstoffer, som derfor får dig til at føle dig sulten – selvom din krop ikke har brug for mad. Forskning har bevist, at kvinder som ikke fik nok søvn, spiste omkring 300 kalorier mere end dem, der sov tilstrækkeligt.
Søvnmangel giver sukkertrang
New research shows that sleep deprivation gives you the urge to eat more sugar and junk food.
When you get too little sleep, it leads to changes in glucose metabolism, because the body sees sleep as a stress condition. Therefore, it excretes cortisol, which increases the appetite – and the sugar flavor. Cortisol, most people know the body’s response to prolonged stress, but it is also produced in large quantities in the event of a little sleep. When the body produces too much cortisol, you feel fatigued, laundered and indifferent but unable to relax. Therefore, you do not care about your new year’s fortune to lose weight, your desire to live healthier and to starve for sugar, it will be a hard fight to fight!
Sufficient sleep causes you to exercise and reduce stress
Once you have had a good and adequate night’s sleep, your body is restored, your mind is well rested and you have renewed energy. Hereby your risk of stress is significantly reduced and you have the energy to exercise. And exercise also affects your body to sleep better at night so you can create a good and healthy circle.
However, when the body is in sleep deprivation, it begins as a secretion of cortisol, thereby weakening adrenaline production. So, instead of getting more effort to fight and escape, you become tired and passive. You can not solve tasks and problems and therefore become easier stressed. You have no energy and therefore do not get trained. But because you can not relax deeply because of the increased cortisol production, you probably end up in the couch in front of the television instead of going to bed.
Go to bed early
Studies have shown that it does not matter when you get your sleep.
In a survey, participants split into two groups. One group went to bed early and got up early, the other went to bed late and got up late. Both groups had equal hours of sleep. The study showed that the early early retirement group had the most positive effects on both their weight and activity level.
In another study, the participants were divided into four categories. This study also showed that the participants who left late bed had greater chance of overweight. They had 50 percent increased risk of overweight, 100 percent increased risk of obesity, and average an average of 27 minutes less exercise a day.
Create the frames for a wonderful night
Many of us underestimate our sleep, even though it represents one third of our lives and is of great importance to our profits, health and ability to function in our daily lives.
Make some of your preparations for the night and make your sleep habits an as important part of the day as your meetings and your workout. When you sleep, you separate waste materials, renew cells, process memories and experiences, restore muscles and regenerate your entire system. And just because sleep has such a big influence on your following day, your mood, your profits, your energy level, performance and well-being, it’s worth prioritizing.
How to do it:
Hold on with the liquid in the evening
Do not drink too much fluid for the last few hours before going to sleep. A full bladder will interfere with your sleep, and you will not need any fluid at night, even if you stop drinking at. 20:00.
Go to bed early
Going to bed early has a positive effect on your learning ability, your energy the following day and so increases the chance that you will get enough sleep.
Sleep in total darkness
It is well documented that you sleep best in the dark. If you are exposed to light while you sleep, you risk both sleeping badly and gaining weight. An American study showed that those subjects who slept in the darkest rooms had 21% less risk of wearing than those who slept in the rooms with the most light.
Remove the electronics
Studies have shown that the very big sins when it comes to sleep disorders are electronic devices. Both because it steals time off your sleep when you lie in bed and watch TV, use your cell phone or computer – but also because the light and sounds of them bother your night’s sleep because you register them either intentionally or unconsciously at night. So put all the electronics so far away from the bed that you can not reach or hear them. Except your alarm clock of course.
Have a note pad at your bed
Hereby you can easily write the thoughts, chores, reminders, shopping lists and chores that you suddenly come to mind while lying down and trying to fall asleep. And in that way you can flush your head and easier to fall asleep.
Warm milk with honey
Milk contains the amino acid tryptophan from which serotonin is formed. A high level of serotonin in the brain has, inter alia, A stressful, soothing and analgesic effect.
Do not go hungry to bed
If you are hungry, you can eat something that saturates well and contains few calories. It may be fibrous crispbread or rye bread with lean turkey or a banana. Turkey also contains tryptophan that helps to deepen sleep. And the banana contains magnesium and potassium that have a muscle relaxant effect. But be aware of the quantities.
Drink cherry juice
A study has shown that a little cherry juice before bedtime improved sleep in adults suffering from chronic insomnia. This is because cherries have a natural content of melatonin, which helps the body’s natural circadian rhythm.
And let me hear
What do you do to optimize your sleep? When do you go to bed? And how many hours do you sleep on average at night?
And so I hope you can use my post and my tips 🙂