Your pre-sleep routine plays an important role in weight loss, as it affects your metabolism, hormone levels, and even your appetite the next day. Lack of sleep is associated with weight gain (mostly in and around the abdomen), so developing a good pre-sleep routine is important for getting a restful night’s sleep. Experts say that sleeping less than five hours can significantly increase your appetite the next day, allowing you to eat up to 300 more calories than usual. Researchers also found that people who only slept for four hours had 9% more abdominal fat than those who got a full nine hours of sleep. In other words, when you sleep less, your body tends to shift fat toward your waist. Now that we know that good sleep is important for weight loss, there may be some pre-sleep habits you’re doing unconsciously that may be holding you back from losing weight. .
Here are some pre-sleep habits that won’t help you lose weight.
1. Eat a heavy and spicy dinner:
Your bedtime routine starts with an early dinner, preferably before 7pm. However, avoid heavy, high-carbohydrate, high-calorie, and spicy meals near bedtime, as they can cause digestive discomfort such as bloating, indigestion, and acid reflux. These discomforts can make it difficult to fall asleep or stay asleep through the night. High-carbohydrate meals can cause blood sugar levels to spike and then plummet, causing hunger and cravings for higher-calorie foods, leading to late-night binge eating, which can lead to weight gain. there is. Instead, have a light, protein-rich dinner, especially one containing the amino acid tryptophan (milk, oats, cheese, nuts, seeds, chicken, etc.). It helps in the production of serotonin because it helps in the production of serotonin. It produces melatonin, which regulates your sleep-wake cycle. Additionally, protein helps repair and build muscle, helping you burn more calories. This is a win-win situation. Check out these healthy protein-rich meal plans. Lati beauty diet.
2. Stay glued to your gadgets in bed:
Blue light emitted by cell phones and other devices tends to interfere with your body’s natural circadian rhythm. Our body clock, the circadian rhythm, influences hormone secretion, metabolism, and sleep patterns, all of which have a huge impact on weight loss. When your body clock is in sync with your daily activities, your hormone levels are optimized to control your appetite, your metabolism is active, you sleep better, and you wake up with more energy the next day. All of these contribute to successful weight management. To help her sleep like a baby, put all devices away, including your cell phone, an hour before her bedtime.
3. Snacking on sweets and sweet drinks:
Foods with refined carbohydrates and added sugars can cause a rapid rise in blood sugar levels, leading to a subsequent drop in blood sugar levels. This spike in blood sugar levels causes the release of insulin, which helps transport glucose to cells for energy use. However, the rapid drop in blood sugar levels after the initial spike can cause you to feel hungry again shortly thereafter. This feeling of hunger can lead to late-night snacking, which can lead to weight gain over time. To promote better health and weight management, we recommend avoiding dessert after dinner and instead choosing healthier alternatives, such as kiwi, to satisfy your sweet cravings. Not only are kiwis lower in calories and sugar than many desserts, they also contain serotonin, a neurotransmitter that promotes relaxation and improves sleep quality, making them a healthier pre-bedtime snack. This is an option. These dietary adjustments can support better sleep and overall health while reducing late-night cravings and the potential for weight gain.
4. Drink coffee near bedtime:
A cup of coffee in the morning can give you the energy you need to start the day, but consuming caffeine too close to bedtime can affect both your sleep quality and your weight loss efforts. there is. Caffeine’s stimulant effects can remain in the body for several hours, potentially keeping you awake for up to 6 to 8 hours after ingestion. This sleep disruption can interfere with your body’s natural recovery processes and lead to fatigue the next day. Caffeine can disrupt sleep patterns and cause restlessness, making it difficult to fall asleep and stay asleep throughout the night. These sleep disruptions can negatively impact hormonal regulation, appetite control, and metabolism, all of which are essential to weight management. Therefore, to achieve your weight loss goals, it is recommended that you avoid consuming caffeine such as coffee at least 6 hours before bedtime. Choosing a caffeine-free alternative or herbal tea in the evening can help promote relaxation and improve sleep without hindering your weight loss efforts. Also read: “5 Easy Coffee Weight Loss Drinks”
5. Don’t relax before bed:
Stress about the next day, love, work, relationships, etc. can all affect you while you’re lying in bed and, believe it or not, can cause late-night cravings. Negative thoughts and stress can lead to emotional eating or late night cravings as a coping mechanism to relieve stress or distract from negative emotions. Stress activates the release of hormones such as cortisol, which can increase appetite and cause cravings for high-calorie, comfort foods. Additionally, stress can disrupt sleep patterns, cause fatigue, and further exacerbate cravings for energy-dense foods as a means of boosting mood and energy levels. Therefore, managing stress through relaxation techniques and listening to music is essential not only to improve your sleep quality, but also to maintain healthy eating habits and support your overall well-being.
In conclusion, prioritizing healthy bedtime habits is critical to achieving and maintaining your weight loss goals. As mentioned above, the quality and length of your sleep is influenced by your pre-sleep habits and behaviors, which play an important role in regulating your metabolism, hormone levels, and overall energy balance. Eliminating these habits will improve your sleep quality and help you reach your weight loss goals in no time.
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