Sleep and obesity related? The most simplistic approach to obesity might be: eat less, exercise more and sleep less. But, recent research is proving inadequate sleep may be part of an obesity problem.
This is defined by experts to have less than six hours sleep. This new research has findings that the total time of uninterrupted sleep is directly correlated to weight loss and obesity. So, are you getting enough sleep to help with your weight loss program? Any obesity diet should focus on eating, exercising and ensuring quality sleep patterns.
Choose Healthy Options Before Bedtime
If you are having trouble getting to sleep and are concerned by your general limited sleep and obesity, then watch the foods you consume in the evening especially before bedtime. Avoid complex carbohydrates (fast digesting foods) because they digest very quickly and if you have eaten too much before bed they might be a factor which is causing you to stay awake.
Fast digesting foods include pasta, potatoes, soda and anything that has high sugar. Also, if you’re having difficulties with sleep, limit or completely avoid caffeine intake from the afternoon. Limiting your water a few hours before you go to bed is also a good idea so you’re not drifting off to sleep with the desire to go to the toilet, or worse, being woken up through out the night because you need to go to the toilet.
Include Exercise In Your Routine
Exercise generally helps tire the body out, and will be a key factor if you are suffering from inadequate sleep and obesity. However, experts suggest that you shouldn't over stimulate yourself before bedtime. As exercise makes a person more alert, it is advised that you shouldn't exercise at least three hours before your regular sleeping time.
Improve Your Sleeping Environment
To tackle sleep and obesity it is important to know how many hours of sleep you have each night. Experts suggest that people require at least seven hours of sleep each night. If you are having trouble sleeping there may be a few changes you can make to improve the quality of your sleep and potentially get an extra hour in. Is your environment sleep friendly?
Make sure you are using a comfortable mattress and pillow (these are two items that you use every night of your life – spend the money and get good ones). Having block out curtains (curtains which make your room black) will help eliminate any excess light.
It’s also important to have a regular as possible sleeping pattern and this would mean having the same sleep time as waking up time. Try and set an alarm clock, even if you have had trouble sleeping, make sure you get out of bed as it will help regulate your sleeping pattern.