Sa ating modernong panahon ngayon, tila napakahirap na makakuha ng maayos na tulog dahil sa dami na rin ng ating pinagkakaabalahan.
Pero alam nyo bang malaki ang epekto nito sa ating kalusugan, lalo na sa ating katawan?
Sa blog natin ngayon, aalamin natin kung paano nga ba nakakapagpapayat ang pagtulog nang maayos.
A GUIDE TO SHEDDING POUNDS OVERNIGHT
Burning calories overnight is part of the body’s metabolic process.
The average-sized person on an appropriate diet with enough sleep can expect to lose 1 pound per week due SOLELY to sleep.
CHANGE YOUR DIET
1. Fast Daily
Limit your daily food intake to 8 hours with the remaining 16 hours set aside for fasting.
This has more effect on attaining a healthy body weight than the total number of calories consumed per day!
2. Eat Less at Night and More During The Day
Nighttime eating is often more about the pleasure of snacking than satisfying hunger, which is a quick way to rack up calories.
It can also cause indigestion and interfere with a good night’s sleep. Make sure to eat your heavier meals during breakfast and/or lunch instead.
3. Focus on Sleep-Enhancing Foods
Stick to light meals for dinner focusing on foods rich in protein and tryptophan without exceeding your daily calorie Limit.
These sleep-enhancing foods will make you feel both satiated and relaxed for a restful night of sleep.
SOME FOODS RICH IN PROTEIN INCLUDE:
-Almonds
-Broccoli
-Chicken Breast
-Eggs
-Oats
SOME FOODS RICH IN TRYPTOPHAN INCLUDE:
-Fish
-Lentils
-Nuts
-Seeds
-Turkey
4. Avoid Sleep-Disrupting Foods
Stay away from alcohol, caffeine, salt, sugar, spicy foods, and citrus foods as they can all compromise your quality of sleep in different ways.
WORKOUT AND/OR EXERCISE REGULARLY
Certain daytime workout and training routines like sprint intervals, aerobic exercise, and weight lifting can continue to pay off while you’re asleep by helping to burn even more calories than you normally would in the course of the night.
Allow yourself at least 4 hours before bedtime to wind-down since the stimulating effects of exercise can interfere with sleep.
IMPROVE YOUR QUALITY OF SLEEP
1. Set Up A Conducive Sleep Environment
For a better night’s sleep, turn the temperature down to 60-67° Fahrenheit, keep the room as dark as possible, put away your electronic devices, and invest in a comfortable pillow and mattress.
2. Calm The Body
Spend 30 minutes every night doing something to relax your mind and body before sleeping such as reading, light stretching or listening to soothing music. Also, try applying a couple drops of lavender oil to your body and drinking a nice cup of chamomile tea to help prepare you for sleep.
3. Get A Full Night of Restful Sleep
Aim to get between 7 to 8 hours of sleep per night. Anything less than that is linked to higher body fat. A strict bed and wake up time every day (including weekends) can also help curb insomnia.
4. Consider Taking Sleep-Inducing Supplements
If you still have trouble sleeping, try taking a natural sleep supplement to help overcome your sleeplessness such as a high-quality melatonin or magnesium supplement. But make sure to consult your doctor first.
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Kaya kung gusto mong pumayat at maging sexy bes, tulog tulog din ‘pag may time! 😴😉👍