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Sleeping well to reduce weight – understanding sleep

Sleep has the deepest connection with weight loss. Now we keep repeating again and again that instead of aiming to lose weight, aim to get healthy. Weight loss will surely follow. The primary means of a healthy body is sound sleep. In other words also known as deep sleep. So how to sleep deeply? First let us understand what are the factors which will prevent you from sleeping.

Common factors which create sleep problems

Too much of coffee, tea or chocolates – Caffeine in the coffee is the strongest sleep inhibitor. Many types of tea contain caffeine too. Chocolates are know disruptors of sleep.

Elevated resting pulse rate – If you are into too much of exercise, you pulse rate will be high when you go to sleep. This will prevent you from going to sleep. Resting heart rate is the best indicator of health. Anything below 65 is very good while below 80 is normal. If you hear your pulse pounding as you set your head on the pillow, you wont be able to sleep.

If too much exercise is your problem try to take a long walk in the evening. All that oxygen and relaxation will calm down your heart rate. If you are spending long hours in front of the computer, this is another good exercise to finish your work and go for a walk. Post your walk come back, have your final meal for the day and spend some time with family and go off to sleep.

Certain foods can make your PH levels acidic which also elevates your pulse rate like apple cider vinegar. Potassium deficiency will also increase your pulse rate. If your diet contains too many refined carbs, this will also reduce potassium from your body and increase the pulse rate.

Too much of sugar and carbs in your diet – When you consume carbs and sugars in the day time, by the time it is evening your body is going to crave for more. Usually if you give in to this craving, you are going to end up eating more carb or sugar based snack.

Too less of potassium and magnesium in your diet – Green leafy vegetables are a good source of these minerals. Vegetables like tomato, peppers, capsicum, carrot, beetroot, garlic and so on are also a good source. Red meat, chicken and eggs are a good source of phosphorus. But if you consuming too much of protein from these sources and not balancing them with enough veggies, you will not be able to sleep well. Consuming fat based food like meat will also give you digestive discomfort. So move the heavy non vegetarian stuff to the afternoon meal.

Lack of potassium and magnesium will cause muscle cramps.

Cortisol hormone excess will wake you up at 2am – One reason for this is too much consumption of sugar and sweet products.

Insulin resistance will wake you up to pee at night – Increase insulin sensitivity.

Gadgets will disrupt your sleep – Watching TV before you sleep. Seeing your mobile phone or keeping an electronic gadget next to your body while sleeping will cause problems due to the EMF radiations.

Keeping lights on – Darkness induces melatonin hormone which controls your sleep. With light in the room and TV on, you will have a problem.

Tips for a good sleep

  • Breathing exercise for four seconds will help regulate.
  • 10:30pm is the best time to sleep because that is the time when the first wave hits you.

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