Without proper sleep, your effort to lose weight can get Impossible. A study published in the American Journal of Health Promotion suggests that less than six and a half hours of sleep can result in a high percentage of body fat. However, if you improve your lifestyle, and your routine, your quality of sleep will definitely improve.
Morning: When you get up in the morning add a little honey to your herbal tea. According to nutritionist Priya Kathpal, honey contains glucose which regulates the release of orexin, a neurotransmitter. Orexin is important in maintaining a healthy sleep cycle[1]. You can, in fact, add honey to your tea instead of sugar as sugar keeps you alert and active and honey will help you rest.
Healthy recipes
Breakfast: Having a bowl of cereals in the morning is the best thing you can do to keep yourself full. Try this apple cinnamon oatmeal. Oatmeal is an excellent source of melatonin which helps in controlling the body s sleep cycle, says a study published in the International Journal of Biomedical Science [2]. Plus, they are an excellent source of fibre that keeps you satiated and aid in weight loss.
Lunch: Have this three bean salad for your afternoon meal. The B vitamins in kidney beans like vitamin B6, niacin and folate have been used to treat insomnia and alleviate anxiety and stress suggests a study published in the journal Sleep Medicine [3]. You will also love this Punjabi rajma.
Evening snack: Reach for a banana in the evening when you are hungry. A study published in the Psychiatric Research Journal suggests that banana contains tryptophan that aids in a good night s sleep [4]. A handful of nuts can also be a great option for an evening snack.
Dinner: Reach for this delicious whole grain dalilya. Whole grains will provide the neural pathways with tryptophan, an amino acid that acts as a sedative and helps you sleep [5].
Exercise
At home: Perform an early morning workout as expending some energy in the day will make it much easier for you to crawl in the bed at night. All you need for a morning home workout are steps and jump ropes. Do three sets of step-ups followed by three sets of jump ropes. Then do two sets of jumping jacks and squat for a minute. When done, remember to do a few cool down stretches.
At the gym: Begin with three minutes on the rowing machine followed by 20 minutes on the treadmill. Aim to get your heart rate up as much as possible. Follow this with circuit training and end with a cool-down stretch.
Yoga: If you have trouble sleeping, then give these yoga poses a try. Yoga poses like downward facing dog pose, butterfly pose and pigeon pose will stretch and tone the areas that are more prone to tension so that you feel relaxed and get to rest peacefully. The seated spinal twist can also offer a deep stretch to your spine.
Sleep well tip
Physical activity sure helps sleep better but make sure you perform your last workout three to four hours before bedtime. Working out in the night can stimulate your body and make it difficult for you to fall asleep.
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Disclaimer: If you follow a fitness plan already, consult your nutritionist before switching to this one. If you are allergic to any of the foods/ingredients mentioned, please do not consume it. Do not follow this plan without consulting your doctor if you suffer from a health condition hypertension, hypotension, diabetes, etc. or are pregnant.
References
[1] Natsuko Tsujinoand Takeshi SakuraiA Neuropeptide at the Interface of Sleep, Energy Homeostasis, and Reward System, Pharmacological Reviews June 2009vol. 61 no. 2 162-176
[2] Xie, Q., Zhou, T., Yen, L., Song, A., Shariff, M., Nguyen, T., Shi, R. (2015). A Preliminary Study of the Effects of SurAsleep on Relieving Symptoms of Sleep Disorders. International Journal of Biomedical Science : IJBS, 11(2), 76 81.
[3] Lichstein, K. L., Payne, K. L., Soeffing, J. P., Durrence, H. H., Taylor, D. J., Riedel, B. W., & Bush, A. J. (2008). Vitamins and Sleep: An Exploratory Study. Sleep Medicine, 9(1), 27 32.
[4] & [5] 1: Hartmann E. Effects of L-tryptophan on sleepiness and sleep. J Psychiatr Res. 1982-1983;17(2):107-13. Review. PubMed PMID: 6764927.
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