According to research it is found that almost 70 million Americans are suffering from chronic sleep loss, which converts for adults as getting less than 7 hours each night. The research also found that lack of sleep can leads to weight gain and even obesity. In one research, sleep-deprived individuals showed up to get rid of the same number of calorie as individuals who were well-rested, but they absorbed about 300 more calorie each day, which can add up to 30 extra pounds a year.
It is found that lack of sleep slow down your metabolism and increase the level of cortisol which is a stress hormone which increase the food carving of both high-fat and high-carb products like packaged snack foods. You can end up this carving with the help of feel-good hormone, which helps your system to calm down. Beside this it is found that more cortisol is attached with insulin resistance which increases the risk of both diabetes and obesity.
People who sleep less produce more of ghrelin (which is a hormone that increase hunger before the meal and get decreased after the meal) and reduce the hormone leptin (which help to put the brakes or control on overeating). The research also says that people who get sleep less than 7 hours every night are losing Rapid eye movement (REM) sleep it is a stage of sleep where eyes do rapid and random movement and in this stage you can burn most calories.
Thus in this article we are discussing about how sleep can helps to reduce the weight. The study says that you just have to increase your sleep by just 1 hour a night from 7 to 8 hours and this will helps you to lose your weight up to 14 pounds a year.
You just have to follow the following 4 step plan.
Step 1: Calculate Your Body’s Best Bedtime
In order to calculate you just have to find your body’s best bedtime by following steps:
• Decide your common wake time.
• Count back 7.5 hours.
• Set a reminder or alarm which will remind you that it is your bed time.
Step 2: Calcium and Magnesium
Calcium and magnesium both are essential minerals which help to have a nature sleep. These minerals maintain nervous system health and reduce anxiety and make you relax. Beside this deficiency of magnesium can cause insomnia and restless leg syndrome.
Step 3: Tame Your Tummy with Antacids
Whenever you lie down, you are instantly prone to suffering from gastro esophageal reflux, otherwise known as symptoms of heartburn or symptoms of indigestion. What exactly are more, many individuals are not aware that they could have silent flow back or reflux, a condition that cannot be sensed but can take you out of the strong levels of sleep. (Often, individuals with osa or sleep apnea have reflux.)
Antacid can help avoid belly trouble from disturbing sleep by improving the stomach’s Ph balance. To figure out if you have silent reflux, do this experiment: Take an antacid according to the manufacturer’s guidelines about 30 minutes before bed time over the course of 7 days, and see if you are able to rest better. If you do not see any enhancement, stop taking the antacid
Step 4: Sip a Combo Tea for Better ZZZs
Valerian root is one of the most popular herbal remedy for treating sleep problems for both gentle and safe. Passionflower also an herbal remedy for anxiety and insomnia.
You have to make a combo tea of 1 valerian root teabag and 1 passionflower teabag and drink it 1 hour before bedtime.