Overweight and obesity have become a public health problem since they are proven to be major triggers of serious diseases such as diabetes and hypertension.
The sedentary lifestyle and poor diet are the best-known causes, but there are other factors that have much to do.
Among these is the habit of sleeping, which would have an important relationship with the rhythm of metabolism and its ability to help lose weight.
What are troubling experts is that more and more patients have difficulty falling asleep or sleeping at the right times?
Apparently, this is conditioned by pre-sleep habits, including the type of diet and the dinner schedule.
Since the synchronization between feeding and sleep is essential to maintain a stable weight, it would be good to begin to include several tricks in the nighttime routine.
Then we share 7 of them so that you have them in mind every night. Know them!
1. Eat foods rich in tryptophan
Tryptophan is an essential amino acid whose function is to support the body in the manufacture of its own proteins.
On the other hand, it is related to the increase in the levels of serotonin, a neurotransmitter that regulates sleep.
This compound is present in several foods, mainly of animal origin:
- Milk and its derivatives
- The eggs
- The meat
- Fish
- The banana
Just adding a quarter of a gram of this substance at dinner is more likely to get a good night’s sleep.
Sleeping at least 8 hours a day without interruptions increases the levels of a growth hormone that degrades fat, and which is associated with the lower risk of obesity.
To keep your levels adequate you must ensure a quiet night, without those distractors that usually shorten your sleep.
Avoid elements such as:
- The television
- The computers
- The smartphones and tablets
3. Do not dine excessive amounts
is not recommended to go to sleep on an empty stomach, but it is not a good idea to overeat before doing so.
The problem is that the body is overloaded in the process of digestion, which can cause discomfort and sleep difficulties.
The worst is that the metabolism slows down and does not work at a good pace the next day.
4. Avoid dining too late
Too late dinners are related to obesity since, when eating late, there is a lower energy expenditure and a tendency to exceed calories.
It is advisable to eat dinner at least three hours before going to bed so that the body has time to carry out the digestion process.
Many diets fail because people consume fewer calories at breakfast and lunch, but overindulge at dinner.
5. Consume infusions
One of the best nighttime habits to sleep well and lose weight is to consume an infusion just before going to bed.
These not only induce deep sleep but also help to relax the body and calm the appetite.
The recommended ones are:
- Chamomile
- The Mint
- The lavender
- Valerian
- The Linden
- Peppermint
6. Do physical activity
Although it is not recommended to exercise just before going to sleep, it is important to practice it every day, at least four hours before going to bed.
Physical activity relaxes the body, reduces stress and makes our body continue to burn calories, even when at rest.
7. Keep your dark room.
When you go to bed, make sure the entire room is dark so you do not run the risk of having interrupted dreams.
The light slows the segregation of a hormone called melatonin, which is released in the body to relax and induce rest.
If possible, try to avoid exposure to strong light sources during the hour prior to going to sleep.
People who have a good sleep environment have up to 21% less risk of being obese compared to those who sleep in places with light sources.
Start to appropriate all these daily habits and see for yourself that they have a lot to do with your metabolism and your weight.
Of course, for you to lose weight you will have to make other adjustments in your lifestyle.