Did you know that to lose weight, you have to sleep well?
Sleep, as we all know, is essential for good health, but did you know that it was also essential for weight control?
Often, it is one of the forgotten factors in slimming programs.
It is during sleep that our body regenerates, it is the moment when we can lose weight, fat, gain muscle. It can turn out to be a real slimming ally, because it regulates weight.
When we sleep badly, we store, rather than eliminate.
Hunger is controlled by two hormones, ghrelin and leptin. When you lack sleep, ghrelin increases (hormone that stimulates appetite) and leptin (satiety hormone decreases), so you eat more, you have trouble being satiated, and therefore you gain weight.
We don't sleep enough so we move less (we're too tired to play sports), we want to snack a lot more, and we tend to eat sweet and fatty things to find energy.
Fatigue changes our diet, promotes weight gain.
A single night of sleep deprivation can alter our metabolism and may trigger weight gain!
To control your weight, to lose weight, it is essential to have a good metabolism because it is at night that our metabolism regulates itself, not sleeping enough causes it to slow down.
Sleep of good quality and long enough is also synonymous with longer production of growth hormones, which helps burn fat and helps keep your body young and healthy.
Lack of sleep is associated with an increased risk of many diseases: cardiovascular disease, diabetes, cancer, depression and obviously overweight.
It is a crucial pillar, which absolutely must not be neglected, it is the essential basis for achieving well-being, it is as important for our physical health as for our mental health and psychological.
But how can you try to sleep better?
We don't pretend to know it all, but here are some everyday tips that could help you fall into the arms of morpheas in the best possible conditions:
- Did you know that we spend about a third of our lives sleeping? The ideal sleep duration is different for each person, but we can recommend between 7 and 8 hours per night. Try to keep the same pace all week, the ideal is to go to bed and get up at more or less the same times each day. If you are tired on Sunday, prefer an afternoon nap rather than a too long lie-in that would completely shift your pace.
- We stop caffeine and theine 6 hours before going to bed.
- We play sports, but we avoid doing too much cardio sports in the evening. In the evening, favor the gentle gym type yoga, pilates, relaxation.
- We avoid too large meals in the evening, we dine light.
- 1 hour before bedtime, avoid screens, tablets, telephones, video games, etc. Give preference to reading or another relaxing activity.
- We can do a little meditation
- Keep the room cool.
- At bedtime, we put ourselves in the dark and in silence
- invest in good bedding, pleasant sheets, in which you can snuggle up, choose a good mattress and a comfortable and suitable pillow.
- Use essential oils that promote sleep, lavender oil, chamomile, basil, clary sage, marjoram.
- We can drink a small infusion.
- listen to your body, go to bed as soon as the first signs of fatigue appear; you rub your eyes, you yawn like crows, don't wait, go to bed, otherwise you'll miss your cycle and won't go back to sleep until the next cycle, about 1 hour, 1 hour 30 minutes later.
- In the evening, favor dim and soft lights, so that the pineal gland “informs” the brain that it is dark and that it is the right time to sleep. The secretion of melatonin (sleep hormone) is reduced in the presence of light and stimulated when it is dark.
Here we are, we hope that these little tips will be appreciated, and that you will not hesitate to put them into practice to feel better on a daily basis...
If despite everything, you need a little help to fall asleep, do not hesitate to take a look at our site, the “#77SLEEP&ZEN” will be the best companion for your nights:
See you soon.......