To get rid of insomnia and get the most out of your night’s rest, it’s essential to know what to do before bed. Good habits will help you get enough sleep, feel vigorous throughout the day, and allow you to lose weight. Below we will consider what is positive and what negatively affects sleep.
At night, the body “puts itself in order.” During sleep-time, all processes in the body are ordered. The energy obtained from food is properly used and stored.
The success of the diet is directly dependent on hormones such as:
- Leptin (“positive”) – It allows you to regulate appetite and maintain the correct diet. In a dream, his level increases.
- Ghrelin (“negative”) – Boosts the feeling of hunger. In a dream, the level decreases.
If you are monitoring your weight, it is very important to normalize your sleep schedule.
Drink a cup of Rooibos before bed. This tea has long been known to the tribes of South Africa as an excellent medicine. Aspalatin included in it helps the body fight stress. The only drawback is that it is not easy to find such tea in a regular store, which can be replaced with more familiar, but no less useful options. For example, mint tea is excellent at fighting false hunger.
Healthy food before bed
At night you can eat:
- Meat. The amino acid tryptophan contained in it improves the quality of sleep, increasing the duration of its deep phase. Sleeping well (within seven to eight hours) will help your body recover from a hard day.
- Cottage cheese. The product is rich in protein and tryptophan, and at the same time does not contribute to excess weight.
- Carbohydrates. Occasionally, you can eat foods containing carbohydrates at night – whole-grain bread, berries, unsweetened apples. The main thing is not to abuse them.
It would help if you did not overeat before bed, but it is not recommended to go to bed on an empty stomach.
If you find it could be a long wait for the next full meal in your busy schedule, it is better to increase intakes in breakfast and lunch. Snacks are not nearly as innocuous as they might seem, especially if you’re eating high-calorie energy bars. Violation of the diet will negatively affect the process of falling asleep. Regular and moderate meals boost your metabolism and relieve insomnia and help you avoid feeling hungry when you wake up.
Do not neglect sports activities
Even if you don’t have the opportunity to go to the gym, exercise at home. At least four hours before bedtime, squat, do push-ups, pull-ups. It will help you target different muscle groups and start losing weight while you sleep.
For weight loss in a dream, it is also worth doing resistance training. According to research, after such physical activity, the metabolism is much higher than usual for as long as sixteen hours.
It’s better to do something more relaxed right before bed. Relaxing yoga is ideal for these purposes.
It is very useful to learn how to put aside thoughts of problems and worries before going to bed. Especially do not think about the fact that you cannot fall asleep and calculate how long it will take to get up. A night of good sleep is only possible when you don’t worry too much about it.
The twenty-minute rule
If you have not had time to fall asleep during this time, it will be more useful not to continue tossing and turning in bed, but to get up and switch to some boring business. Read an uninteresting book or watch a boring show. Most likely, after a short time your body will start sending signals that it is ready to try to sleep again.
A comfortable pillow, a good mattress, and a comfortable posture will help you sleep well. Observe which position is more natural for you to fall asleep in, and try to do this every night.
Turning off the lights is a guarantee not only for sound sleep, but also for weight loss at night. So take care of opaque curtains or blinds and turn off all lights, even the night light.
A warm or hot shower, or a bath before bed is very helpful. A sharp decrease in temperature has a beneficial effect on sleep. Therefore, having cooled down after bath procedures, you will fall asleep easier and faster.
Keep a sleep diary
Make useful notes:
- The number of hours spent in bed (including during the day).
- Negative habits that adversely affect falling asleep – excessive coffee consumption, excessive exercise, etc.
- Time to go to bed and time to wake up.
Review and analyze the records after a few days. They will help you adjust the regime.
If you are experiencing insomnia, try to follow these tips, and after a while, your sleep will return to normal. Diet, activity, daily habits can have a beneficial effect on the body, and in return, it will delight you with a sound and healthy sleep.