The holidays are long gone. But the extra weight much likely stays. So there is time for asking the question: “Should I have eaten some cookies less?” But, instead of having a guilty conscience it is better to care for your health again. Besides a balanced diet and sufficient exercise sufficient sleep is important. But, how does sleeping support losing weight?
It’s unknown to many that a regular sleep-wake-cycle is important for losing weight. Only during sleep we are absorbing the energy out of our food. Digestion is only the beginning of a process that is terminated during sleep. The one who has too few sleep per night (less than six hours) constantly is hungry during the day. Also, short sleepers tend to have a late dinner. This, too, supports weight gain. Ideally, the last meal is two to three hours before going to bed. During this period of time the body is able to produce sufficient sleeping hormones which enhance regenerative deep sleep. The food is playing an essential role; tryptophan-containing food supports building of the happy hormone serotonin. And serotonin is pre-cursor to melatonin, the sleeping hormone. So, better enjoy an extensive breakfast than a dinner rich in calories.
Lack of sleep and its negative consequences
Lack of sleep is not only disturbing our hormonal balance but also our sugar- and fat-metabolism. Studies proved that sleep duration is influencing our weight; short sleepers easer gained weight. Furthermore, short sleeper with a chronical lack of sleep burn 20 % less calories than long sleepers. The effects of lack of sleep on children are more serious; the risk of overweight and obesity rapidly increases when having too few sleep, especially when too few exercise and wrong diet are added.
Conclusion
So, present yourself with sufficient sleep. Care for a regular sleep-wake-rhythm; the SAMINA healthy sleep concept is supporting you! Also watch your diet and do some exercise – three hours per week are advisable, for children even 60 minutes per day! Even though sleep is positively supporting losing weight – without sports and a balanced diet you won’t succeed.
Healthy sleep snack
Instead of eating junk food or chocolate it is advisable to eat some cherries. Here, too, timing is everything. Cherries and crudités should not be eaten right before going to bed; the two to three hours rule applies here as well. By the way: cherries belong to the fruits with the lowest sugar content, they are anti-inflammatory and are full of vitamins and the sleeping hormone melatonin.
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