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How to sleep better?
Aside from eating well and exercising, sleep is equally very important to losing weight. Lack of sleep not only impacts negatively on the body’s metabolism, but also increases hunger. Slow metabolism and increase in hunger are two ingredients for steady weight gain. So how to fall asleep fast and get the best rest possible? The 9 sleeping practices outlined in this video will help keep you refreshed and also take control of your weight.
1. Maintain a sleep schedule: Keeping to a sleep schedule will help improve the quality of your sleep. You can choose a bedtime when you know you readily fall asleep without tossing and turning. You should wake up naturally without an alarm clock if you’re getting enough sleep.
2. Be smart about napping: if you have trouble sleeping at night, one good way of catching up on lost sleep at night is through napping. However, you need to be smart about it. Limit it to around 15 minutes or more in the early afternoon and you should be good.
3. Never go to bed on an empty stomach: This doesn’t mean you should stuff your “gut” with any food you can lay your hands on at night, as going to bed on a full stomach can interfere with your sleep patterns just as much as having an empty stomach before your bedtime. A light snack 1 to 2 hours before your bedtime is enough. Avoid foods high in carbohydrates and concentrate on high protein foods like soy beans, turkey, yogurt…
4. Drink a warm beverage: Recommended warm beverages are a glass of warm chamomile tea or milk. Most herbal tea without caffeine content as good as well.
5. Cut caffeine intake by late afternoon: Caffeine effects can last up to 12 hours even you drank it early in the day. This includes cocoa, coffee, black tea, and caffeinated soda.
6. Exercise daily: Engaging in daily exercise will help get your body ready for rest at night. Although vigorous exercise is the best, but any light exercise will do.
7. Make your room “sleep-conducive”: Design your room in a way that it’s very conducive for you to sleep. Do away with any disturbing lights at night and keep your bedroom cool at a temperature of between 60 and 67 degrees.
8. Sleep on a comfortable mattress and pillows. Your mattress and pillow is meant to provide you with full support and comfort while you sleep. If your mattress is more than 7 years old, you should get a new one because your body and bed will naturally change with time. Pillows should be replaced every year however.
9. Take a hot bath: Taking a hot bath at night will help relax your body and prepare you for sleep.
Doing these things will definitely help you sleep better, as well as help you get out of bed in the morning feeling refreshed and ready for the new day.
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