The Centers for Disease Control and Prevention recently announced that one in five adults don’t get enough sleep, based on its new study. People who sleep fewer than seven hours each night are at high risk of having heart disease, diabetes, depression, high blood pressure, as well as obesity.
Sleep deprivation is closely linked to increased feelings of hunger and a higher body weight, according to research published in the Annals of Internal Medicine. When you lose sleep, your body increases its production of ghrelin, a hormone that stimulates hunger.
Meanwhile, the level of leptin, a hormone that suppresses appetite, in your body lowers. This shift in your hormones wrecks havoc on your body weight. So, to reduce inches on your waistline and improve the quality of your sleep, try these sensible tips.
Regulate your caffeine intake.
While many people enjoy a hot cup of coffee, caffeine may continue to stimulate you even when you’re about to go to sleep. Caffeine can stay in your system for five to six hours. So if you don’t want to end up tossing and turning in bed, avoid drinking beverages which contain caffeine such as energy drinks, tea, and soda.
Don’t drink alcohol in the evening.
Contrary to popular belief, alcohol does not promote sleep. Sure, drinking a few beers can make you feel drowsy. However, when the sedating effect of alcohol wears off, your sleep gets disrupted as you take frequent trips to the bathroom. Also, falling back to sleep becomes difficult, and you’ll feel hung over and exhausted at work the next day.
Skip eating large meals before bedtime.
If you eat a large meal right before going to sleep, it’s likely that you may get a bad case of indigestion and feel uncomfortable as you lie in bed. Also, eating spicy foods can make it difficult for you to fall asleep. If you feel famished, just eat a light snack an hour before bedtime.
Change your daily diet.
You can include many foods which promote sleep. Bananas, for example, are rich in potassium and magnesium. These nutrients serve as muscle relaxants. Drinking a glass of warm milk can also help you sleep better because it contains tryptophan. This amino acid acts like a sedative and promotes relaxation and sleepiness.
By getting enough sleep, you’ll become more alert and feel well-rested. Also, you’ll perform better throughout the day, improve your overall wellness, and lose some inches in your waistline. So make sleep a priority right away.
Jayson Guerrero is a blogger forOnebed. He loves to write about sleep wellness, bedroom design ideas, mattresses and healthy living.