Yes battles against chronic cravings, a few extra pounds, lethargy and poor diet, your path to wellness can start with your room.
The dream is "inherently linked" with how much and what you eat, how you exercise and whether you handle your weight properly, or not; says the National Sleep Foundation. According to the 2011 annual Sleep in America survey, 43% of Americans between the ages of 13 and 64 report that they rarely or never have a good night's sleep on weekdays. And although most say it works well with 7 or 5 hours of sleep at night, sleeping less is common.
The busy lifestyle can lead you to not eat breakfast, eat something fast at lunchtime, and then feel very hungry at dinner time. This leads to overeating at dinner time and possibly to eating snacks throughout the afternoon to make up for what you have not eaten during the day. Eating late can cause you not to sleep well, as your body is busy digesting and metabolizing food, instead of being relaxed and getting ready to sleep.
Linda Kaminski, registered dietitian
Eating too little puts you at risk of gaining weight, no matter how much you eat or how much you exercise. In a report published in "Obesity" in 2008, 17 out of 23 studies of sleep duration and weight showed an independent relationship between sleeping little and having a few extra pounds. Sleep deficiency also increases appetite, causing cravings more frequently.
Linda Kamiski, registered dietitian and diabetes educator, says: "Lack of sleep has a negative impact on hormones that regulate appetite." "According to the research, sleep depravation results in high levels of ghrelin, a hormone that stimulates the appetite, therefore, the less you sleep, the more you will be hungry, and the greater the risk that you will increase your food intake and therefore gain weight ".
Sleeping little also suppresses the production of leptin, a hormone that makes you feel satisfied when you eat. With the decrease of this hormone, every time you eat, you are likely to consume more calories than your body needs.
"Likewise, an obese or overweight person, depraved from sleep, will have more difficulty losing weight if he is always hungry and never feels satisfied because the hormones that regulate hunger are altered," Kaminski said. Successful weight management, the quality of sleep stabilizes these hormones at more normal levels, helping to restore the body's normal appetite and the feeling of fullness. "
In addition, feeling irritated, fatigued or overwhelmed by lack of sleep can contribute to weight gain by triggering "comfort" food cravings such as cookies, candy and soda.
"Intake of junk foods gives you a temporary sense of energy," says Kaminski, "only to feel worse once blood sugar levels return to normal. people who consume too much caffeine in an effort to compensate for lack of sleep. "
Weight gain and obesity increase the risk of sleep apnea, a respiratory disorder that causes a person to stop breathing repeatedly, it is estimated that 18 million Americans suffer from it, according to information from the NSF in 2011. In addition to reducing the quality of sleep, sleep apnea carries serious health risks, including heart attacks, heart failure, embolisms and excessive sleep during the day.
What you eat during the day and near bedtime helps determine if you'll sleep well or not.
"One of the main reasons why people have difficulty sleeping is because they mishandle cortisol," says Dr. Craig, Koniver, a physician and founder of "Organic Medicine Now." "For many people, levels of cortisol at night are high, when they should be low.If we see the reason for this, the most significant etiology is poor diet. "
Cortisol is a hormone that your body produces during times of stress. It also sends a signal to your liver to make blood sugar when yours is low. If you wake up in the middle of the night, feeling fully awake, it is likely that the level of sugar in your blood has dropped, causing the production of cortisol.
As a remedy, Koniver recommends eating a small snack before bed that contains fat and protein, such as a protein shake, fruit with peanut butter or cottage cheese with nuts. Protein and fat take longer to digest compared to starchy foods, promoting that blood sugar levels remain stable at night.
Properly selected, carbohydrate-rich foods can also help you sleep. Carbohydrates help your brain in the production of serotonin, which promotes the sensation of calmness. The "National Science Federation" suggests the consumption of carbohydrates with protein at the same time, which promotes tryptophan (an amino acid that helps your brain use serotonin properly) before sleeping. For best results, choose healthy whole-grain carbohydrates. These foods have less effect on blood sugar levels compared to refined foods, such as white bread, pretzels or sweets.
Two or three hours before sleep, avoid foods that interfere with sleep, such as spicy or salty foods, particularly if you are prone to heartburn or heartburn. Eating more before going to bed can disturb sleep, causing a sensation of indigestion and making your digestive system work harder while your body is preparing to sleep.If you are sensitive to caffeine, Kaminski suggests that you do not consume it after 3 p. m. Limiting water consumption before going to sleep can prevent you from getting up in the middle of the night to go to the bathroom.
"The typical American consumes most of his calories in the afternoon," says Kaminski. "The busy lifestyle can lead you to not eat breakfast, eat something fast at lunch, and then feel very hungry. At dinner time, this leads to overeating at dinner time and possibly to eating snacks throughout the afternoon to make up for what you have not eaten during the day Eating late can cause you not to sleep well, since your body is busy digesting and metabolizing food, instead of being relaxed and getting ready to sleep. "
A better option? Eat balanced meals and healthy snacks at intervals during the day.
Well-planned pre-sleep snacks help keep your hunger from waking in half of the night and promote rest. Instead of eating ice cream or chips directly from the bag, which causes overeating; try to eat healthy portions of foods that promote good sleep:
Warm milk with honey. In addition to feeling warm and comfortable, this snack gives you valuable levels of tryptophan, carbohydrates and calcium, a mineral that increases muscle relaxation.
Banana with peanut butter. These two foods also contain tryptophan and carbohydrates, with the added benefit of healthy fat. To add calcium, choose almond butter.
Popcorn. As whole grain, popcorn contains more vitamins, minerals, fiber and protein than snacks like French fries or packaged potatoes. To avoid feeling inflamed before sleeping, use natural herbs and spices instead of salt.
Whole wheat bread with turkey. The triptofano is blamed for the laziness he gives after the Thanksgiving dinner. Although eating too much and consuming alcohol influences more, turkey contains this chemical that makes you feel relaxed. The NSF suggests eating it with bread to increase sleeping benefits.
Oats. Oatmeal, another nutritious whole grain, contains more fiber and protein than other cereals, such as corn flakes or corn pops. To obtain the benefits of tryptophan, prepare the oatmeal with low-fat milk and add nuts or a sliced banana.
Yogurth. Like other dairy products, it contains valuable amounts of calcium, protein, tryptophan and carbohydrates. To maintain a low sugar diet, change the ice cream for yogurt and add frozen berries and granola.