Are you trying different methods to lose weight but still in vain? Then, you should know that there are several reasons for a person to not reduce his weight despite eating a healthy diet and following a strict workout routine.
If you don’t know already, your metabolism drop is the main reason for you not able to lose fat, according to research studies.
And, many studies linked poor sleep to weight gain and other health conditions like Type 2 diabetes.
Sleep deprivation or Insomnia is one of the major reasons for the sudden drop of metabolism, which in turn makes your body to store fat instead of losing it.
Pro Tip: Use any of these advanced activity trackers to monitor sleep quality and make necessary changes to improve sleep duration and quality.
How Lack of Sleep Causes Weight Gain?
On average, an adult person need about 7.5 hours of quality sleep every night.
Saying so, if you get about 10 hours of sleep every day, it doesn’t mean you’ll lose weight automatically.
However, if you’re a 5-hour sleeper already and start to sleep more for about 7 to 8 hours a night, then you’ll likely to lose some pounds.
So, sleep affects our ability to lose or gain weight and it has a lot to do with our hormones – ghrelin and leptin.
Ghrelin is a hormone that tells your body when to eat and Leptin tells you when to stop eating.
Your body produces more Ghrelin & less Leptin when you’re sleep deprived.
And, according to studies, more Ghrelin + less Leptin equals weight gain.
So, when you metabolism is weaker, you’re not only eating more but also sleep deprived.
18 Proven Tips on How to Sleep Better Every Night
To get lots of Zzzzz’s, here are some solid, proven, natural ways to fight sleep deprivation and improve sleep quality.
- Cut Caffeine: Caffeine has numerous health benefits but it should not be consume late in the day as it stops your body from relaxing at night.
- Limit Booze: Alcohol is known to disrupt sleep quality and alters the melatonin production. You may get sleep but it is not quality sleep.
- Give up Smoking: Just like caffeine, nicotine is a stimulant that disrupts your sleep. So, try to avoid smoking, at least 3 to 4 hours before bed.
- Have Light Dinner: Eating heavy meals late in the evening disrupts your sleep cycle as it needs some time to get digested. So, always go light in your last meal.
- Take a shower: A hot relaxing bath/shower 90 minutes before bed is said to have a lot of improvement in the quality of sleep.
- Get a comfortable bed/mattress/pillow: Poor quality bedding increases lower-back pain and can have a huge effect on your sleep. So, invest in the best quality bedding.
- Get a Sleeping Routine: Stick to a routine as when to sleep and when to get up every day and stick to it. It becomes a habit after 21 days.
- Be Consistent: Our body’s circadian rhythm functions in a loop and it is advised to practice consistent sleep & waking habits every day.
- No Mid-noon Naps: Power naps are benefits for sure, but long or irregular naps during the day will affect your sleep quality negatively.
- Get your Ass moving: Exercising regularly is said to have a huge impact on sleep and it is also found to reduce the symptoms of insomnia in many patients. But, don’t workout before bed.
- Reduce Blue light: Avoid using the smartphones, tablets or laptops at least 1 or 2 hours before going to bed as they emit a lot of blue light that mimic the sun, which confuses your internal clock to think it is not still night.
- Make bedroom cooler: Body and bedroom temperature both are said to have huge impact on your sleep quality. Set your AC to around 70°F or 20°C to improve your sleep.
- Make surroundings Darker: Avoid any light into your bedroom before going to bed as it paves a way for your brain to think that it is night and you’ve to sleep.
- Keep it Quiet: Invest in a silent fan or cooler and always keep electronic gadgets out of your bedroom.
- Read a physical book: A lot of people get sleepy while reading a book at the night time. Why don’t you give it a try?
- Try Acupressure: There are some sleep acupressure points that make you feel relaxed and get proper good night sleep.
- Take a Melatonin supplement: Melatonin is a sleep hormone which signals your brain to relax and go to bed. A 2mg of melatonin pill 30 to 60 minutes before going to bed improves your sleep quality.
- Drink less water before going to bed: Avoid drinking any liquids 1 to 2 hours before going to bed as it increases an urge to urinate frequently during the night and may disrupt your sleep.