Sleep And Weight Loss
There was a study done with two groups of people about sleep and weight loss. Both groups were put on the exact same caloric deficit diet. One group was made to sleep for more than seven hours a night. Another group was made to sleep less than seven hours a night.
So the variable was sleep. After a certain time period what was observed was that the group that slept more ended up burning 65% more fat in terms of weeks. The weight loss was the same but the group that slept more burned more fat.
Why Sleep Helps Your Fitness Levels And Weight Loss
When you go to the gym or exercise, it’s just a trigger for your body to grow. The body doesn’t grow in the gym, it grows when you’re resting at home because of all your hormones.
1- Anabolic Hormones
When we talking about sleep, the primary advantage of getting a good night’s rest is that your body releases anabolic hormones like IGF-1 human growth hormone and in the case of men a lot of testosterone. So for maximum gains and maximum fat loss, you go to sleep well.
2- Catabolic Hormones
The second aspect of sleep science is catabolic hormones. Catabolism means destruction. basically, hormones that harm your gains in the long term. Now elevated levels of cortisol actually linked to span deposition in the long term.
So a lot of your stubborn fat might be linked to you not sleeping enough at night because of elevated levels of cortisol in your bloodstream.
3- Leptin and Ghrelin
They all over the place of ghrelin spikes up on your depth in drops and in the long-term. This leads to you never feeling satiated or full.
For a lot of people, this might lead to something like overeating and in the process of overeating to end up putting on that little bit of weight.
4- Muscular And Nervous System
The final aspect isn’t related to your hormones but moreover, it’s related to your muscular system and your nervous system. In any form of exercise especially something like week training orders is constraining you’re using your muscles and your nervous systems together.
When you slept well your coordination your reflexes everything is working much better. The nervous system is firing fast, your muscular system is working better. This basically means that your performance in the gym or in your exercise regime is much better.
Better performance in the gym or in your exercise regime means bigger gains in the long term.
11 Powerful Tips To Get The Best Quality Sleep And Weight Loss
1- Stay Away From Electronics At Night
At least one hour before bedtime put your cell phone away. Human beings have evolved over the last 2 million years and it’s only in the last two hundred, three hundred years that we’ve had electricity.
Now your body works by releasing certain hormones in response to the environment. So in response to darkness, our bodies have evolved to release something called melatonin.
Melatonin is a hormone that induces sleep. Now in the last 200 years, we’re lifestyles have changed and in the last 10 years or so, we’ve also using cell phones.
We all use cell phones before bedtime and when you do that you’ve got all this light entering your eyes. What it does is that it changes the environment for your body. So your body responds to all that excess light by reducing the amount of melatonin secretion and has reduced melatonin secretion leads to not having the best quality sleep.
So, If you want to sleep, stay away from electronics at least one hour before bedtime.
2- Sleep With Complete Darkness
Sleeping with a light on or having a really bright light has bad effects on the quality of your sleep.
Remember your audience evolves from the Stone Age in order to start feeling sleepy in complete darkness. Your job is to create the Stone Age level of darkness once again in your own room.
Now how do you create this even in the morning? One way that you will sleep only so that your body gets a lot of bedtime in complete darkness. So sleeping at 11 or 12 o’clock there will be darkness till 6:00 in the morning. You’re getting at least two six hours of darkness for deep sleep.
If you’re one of those people sleep really late, what happening is that only giving your body 2 hours of complete darkness and that doesn’t lead to sound sleep.
Your job is to create an environment with complete darkness. You want to give your body complete darkness for complete rest.
3- Avoid Nicotine And Caffeine
What you want to avoid firstly are cigarettes in life generally. But if you’re a smoker keep it away from your bedtime. When we’re talking about beverages with caffeine, so means coffee any aerated Cola or Red Bull. You want to keep it way away from your bedtime. You don’t want to keep it anywhere after 5:00 p.m. in the evening.
A lot of people that use much tea and coffee, don’t even realize that they’re missing out on quality sleep. When they actually reduce the amount of tea and coffee that the drinking and they try to sleep, they all notice a difference in how well they sleep.
You shouldn’t go above 2 cups of tea or coffee in the entire day and even that a lot but if you can completely avoid it do that. You’ve got to figure out what’s important for you quality sleep which results in quality gains or that little kick you’re getting from your nicotine or caffeine.
4- Sleep Hygiene
This essentially means that you need to create an environment best suited for your body. In order to see this has four aspects to it.
The first is that you need to lower the temperature of your own body. Your body releases all those anabolic hormones and the melatonin to make you sleep when your body temperature slightly lowered. This essentially means where you go to sleep either the AC or with a fan on, just make sure your body is kind of chilled out a little bit before going to bed.
The second aspect is that you need to sleep in an environment that has very little sound. So make sure that your AC isn’t making sounds. Make sure that your partner is not snoring too much. You want to be able to sleep those Goods eight hours of sleep in an environment that’s completely quiet as far as possible.
ou want to be able to sleep those Goods eight hours of sleep in an environment that’s completely quiet as far as possible.
The third aspect is that you need to figure out what kind of sleeping environment you like. If you like sleeping slightly softer mattresses or harder mattresses, this is kind of a subjective point but you’ve got to figure out what works for you the best and ensure that every night you get that kind of sleep hygiene level.
The fourth aspect of sleep is that you’ve got to figure out triggers for yourself. This is a subjective point so for some people, this means probably having a hot shower before bedtime.
There are two aspects to this.
In the long-term, you want to have some kind of exercise regime you go to whether yoga or dancing or waist training. It’s got to be something that styles you out a little bit, and it’s got to be a long-term activity in order to get the best kind of sleep in the long term.
But the other aspect is cardio. The great thing about cardio besides the fact that both your heart and helps with your fat loss is that it helps you sleep better.
So if you’re someone struggling with something like insomnia, go for a really intense 30 minute run before bedtime. This is a great way to get diode and gold sleep.
6- Be In Your Bed For Sleep Only
Some people do some work or do some homework or watch TV in bed. That’s not good because when you mentally sit in your bed you will think it’s time to watch TV or it’s time to browse the computer or eat food or whatever. So when we’re in bed we must solely stay in bed for sleep. So, in this way, when we’re in bed, our mind automatically thinks just sleeping.
7- Focus On Your Breathing Patterns
Don’t breathe in through your chest. That’s actually not good for you and it causes anxiety and stress. So what you want to do is breathe through your belly. Focus on breathing in deep breaths like twice and then breathe out for three seconds and just really focus on your breath in your belly and think about every time you breathe, breathe out, every time in ribbon,every time you move out and you tend to kind of gradually fall asleep when you focus on your breath.
8- Lavender Oil
Put lavender oil drops on your pillow. Lavender oil makes your body relax and it’s really a soothing oil. So when you put a drop or two on your pillow, you tend to fall asleep quickly.
If you’re having really hard troubles with sleep and you want to find like a natural product to help you fall asleep we would definitely highly recommend a lavender oil.
9- Plan Your Day the Night Before
You have usually something on your mind that you need to write down, literally just keep a notebook next to your bed and just jot it dow. Just to get out of your house you can search it and research or whatever you need to do tomorrow. So put on your phone like in the note section just to have it off your mind and then go to it the next morning.
In this way, we tend to get really excited and want to do those things because we feel super productive and then we tend to not fall sick.
So, you don’t have anything else in your mind and you can generally fall sleep because you have less anxiety and less stress.
10- Camomile Tea
Camomile tea definitely helps fall asleep. it is a non-caffeinated tea and helps to regulate productive sleep patterns. It makes you have a really deep good sleep and get good quality sleep.
Yoga is a very useful way to relax your muscles, as we mentioned above, you can feel better and have good sleep and also achieve weight loss.
Here is a sample video of yoga :
5 Foods To Help Having Better Sleep and weight loss.
Here are five foods that can help promote a better night’s sleep.
Almonds contain magnesium. Magnesium is very important to relax and soothe muscles which will allow you to sleep better. Additionally, it has seven grams of protein per serving and protein helps stabilize blood sugars.
When you sleep at night you want stable blood sugar. If your blood sugar is going up and down like a roller coaster you are not going to be sleeping well. So a stable blood sugar helps you get out of that adrenaline cycle and into a rest and digest phase of sleep.
2.Decaf green tea
Decaf green tea is a good way to promote sleep but just remember to find the decaffeinated kind because green tea naturally contains caffeine.
The caffeinated version decaf has most of the caffeine taken out and it also has an amino acid called l-theanine. L-theanine has been found to help relax and soothe the body and lead to a better night’s sleep.
l-theanine has been found to help relax and soothe the body and lead to a better night’s sleep.
Bananas contain tryptophan.tryptophan is an important precursor for serotonin and melatonin those are very powerful hormones in regulating sleep pathways.
Bananas also contain magnesium and potassium which will help relax and soothe muscles.
4.Tart Cherry Juice
Tart cherry juice contained melatonin, so it’s the powerful hormone in the sleep regulatory pathway.
Increasing tart cherry juice can actually up your levels of melatonin. You can put a little bit in your blast but just be warned, as in the title tart cherry juice, it is very very tart.
Raw oats are a great source of fiber and like protein, fiber is going to help stabilize blood sugars. So you’re going to enter that phase of rest and relaxation much quicker.
Calcium magnesium and phosphorus are all found in abundance in raw oats. Those minerals are going to help relax and soothe muscles.
Sleep is the number one supplement in the world. If you get serious about your sleeping patterns and your sleeping habits, you’re bound to make insane gains in the long term.
Everything from engineering recovery to muscle recovery for weight loss is enhanced by a great sleep cycle and that’s what you gotta focus on.
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