Making the commitment to sleep 7-9 hours every night can be a significant boost to your overall health and well-being. Studies have shown sleep deprivation is a sure way to pack on unwanted pounds, leading people to consume at least 500 calories more than people who have had sufficient sleep.
Eating more healthy foods can lead to you to you sleeping better, while sleeping better encourages you to choose healthier food options and adopt an overall healthy lifestyle. The link between diet and sleep is one that should be kept in mind. Try these tips to sleep better while keeping your waistline under control:
Add Variety To Your Menu: One study found that a eating a large variety of foods was linked to being more likely to sleep 7-8 hours every night. People who slept 5-6 hours a night were more likely to drink less water and consumed the most calories.
Stack Up On Protein And Whole Grains: This is a sure-fire way to keep blood sugar levels in order and keep your energy from escaping you in the afternoons. Add more oats, vegetables, quinoa, and more lean meats and fish to your diet.
Eat An Earlier Dinner: Having a meal too close to your bedtime may cause you to stay awake longer as your digestion is trying to do its job, and you are more likely to have reflux or GERD.
Be Smart About Your Bedtime Snack: Avoid simple sugars and carbs, and watch your consumption of fats, they can make it more difficult to get to sleep. Grab snacks that will promote sleep such as complex carbs and whole grains, they make you feel happy and relaxed thanks to serotonin and melatonin.
Learn About Sleep-Inducing Foods: Fish, yogurt, and jasmine all have properties that will put you straight to sleep. Start compiling a list of foods that are naturally great for your battle with shut-eye.
Say Hello To Teas: Sipping teas such as chamomile and peppermint not only soothe stomach aches, but they provide warm comfort that will have you ready for bed sooner. This trick will also cut your appetite and prevent overeating at night.
Part Ways With Your Nightcap: Alcohol may seem like a good idea in the beginning stages of consumption, but it is known to call frequent awakenings during the night.
Shut Down Electronics: In order to give melatonin a chance to make you sleepy, it’s important to put an end to screen time 1-2 hours before bed. Also, the longer you stay awake, the more likely you are to eat.
Let Go Of Stress: Try keeping a worry journal or a to-do list, write down your concerns then leave them for a better time. This technique will help keep you from thinking too much at bedtime.
Get Moving: Working out regularly has been proven to help some people sleep better. Keep in mind that exercising too close to your bedtime may keep you up longer than you’d like.
It can be difficult to get started reaching your fitness and sleep goals. We encourage you to keep pushing, while enjoying the small battles along the way. Tackling sleep and your healthy are accomplishments you won’t regret!