Sleep well: how to rest well to feel fit!

Sleep well: how to rest well to feel fit! We have often talked about how a good rest is complementary to a good workout. Sleeping well helps us recover from the fatigue (of the day and workouts) and allows us to face new commitments with more determination.
Not to mention that, if you are on a diet, sleeping well also helps you resist hunger pangs. To respond well to diet and training a body must be healthy and well rested. Proper rest is essential!
Did you know that if you sleep too little, the production of gherkin, the hormone that stimulates appetite, increases? The damn will not only make you hungry but it will make you really want crap! So try to sleep at least 7 hours a night if you want a healthy, responsive and lean body.
Tips for sleeping well
Sleep is a precious moment for our body and mind: while you sleep your body produces growth hormones, which also help stimulate the immune system. A good sleep allows you to wake up with a more relaxed face and smoother skin. But it’s not just a matter of beauty, health and well-being take a huge advantage. But how can you help sleep and counteract insomnia? Here are some practical tips.
Eat healthy
Whether you are on a diet or not, to sleep well it is essential not to overdo it at the table. Sleeping well after eating a lot and, above all, heavy, becomes an impossible task!
Try to eat healthy and easily digestible foods, without too many seasonings. Also be careful not to overdo it in the opposite direction: it is really difficult to sleep with hunger cramps! The classic pre-bed snack can help you quench your hunger.
Create a welcoming environment
Being able to lie down in a comfortable and cozy bed is the first step to relax and feel protected and pampered. More generally, a tidy, clean and, perhaps, slightly scented room is certainly able to help you sleep. Excellent humidifiers in which you can insert essential oils.
Order is the first step, because in a disorderly and chaotic environment the chi, that is the vital energy that normally circulates everywhere, gets stuck.
Organize your workouts
Training consistently allows you to release daily frustrations and stresses but, be careful, doing your workout too late could be counterproductive. You could run the risk of feeling too agitated and having a hard time falling asleep.
Avoid alcohol, caffeine and nicotine
Insomnia is one of the most frequent sleep disorders in the adult population (about 10% suffer from chronic insomnia). Here’s what to avoid in order to sleep better:
Alcohol: The risks associated with alcohol abuse are the subject of numerous studies. The University of Michigan (USA) conducted a study on 93 people with a history of alcoholism giving half of them a placebo and the other half an alcoholic substance before going to sleep. The results indicate that the intake of alcoholic beverages affects the normal sequence of the 4 phases of sleep: subjects sleep soundly the first part of the night, and then wake up without returning to sleep.
Coffee and tea: The caffeine present in coffee and tea, but also in other foods and drinks such as chocolate or Coca Cola, increases heart rate, blood pressure and attention, making it more difficult to sleep well. you can replace tea or coffee in the evening with Rooibos (red tea that does not contain thane) or with herbal teas specially created to combat insomnia.
Nicotine: Science and medicine no longer know how to tell us that smoking always hurts. Perhaps not everyone knows that it is the enemy of a good rest. according to the National Sleep Foundation, insomnia can be caused by many psychic and physical factors, as well as by lifestyle habits. Nicotine is certainly a powerful stimulant, which makes smokers more likely to suffer from insomnia especially if they smoke just before falling asleep.
Create a relaxing routine
Often what disturbs sleep is the difficulty in letting go of the thoughts of the day and, above all, the awareness of everything that awaits us when we wake up. We need a precise organization to feel more serene!
Make sure you do these little things that, when added together, will help you sleep well:
Maintain the right room temperature; the ideal is about 19.8 °.
Try to wait at least 27 minutes since you last checked your mobile.
Do you know that white walls or, in any case with light tones, help you rest better?
Turn off the television a bit before going to bed, especially avoid watching overly engaging programs.
Find the right position in bed: Experts recommend sleeping with two pillows and curling up on your right side.

6 Tips for Better Sleep in Summer

Better SleepAre you still sweating or are you asleep? Sleeping in summer can be a real challenge on particularly hot days. We torture ourselves in completely overheated bedrooms and toss and turn.
Often at some point sleeping in the heat is no longer possible. The next day is all the more agonizing when the lack of rest of the previous night troubles us. But why do you sleep badly in the heat? What helps against hot nights?
We have kept a cool head and started looking for the right answers for you. Our 7 tips will show you how to get a good night’s sleep. Are you ready to take a dip?
Tip 1: Gather knowledge – why do you sleep badly in the heat?
Finding sleep in the heat can be really difficult, but why is that? Our body lowers its temperature a little when falling asleep. He works best at temperatures of 16-20 degrees in the bedroom. Continue reading “6 Tips for Better Sleep in Summer”

5 Ways to Lose Weight While You Sleep

Slim SleepAnyone would think that the best places to lose weight are the gym, the running tracks or the kitchen. But they are wrong! The best place to lose weight while you sleep is your bedroom. To be exact, your bed.

And we do not mean to burn calories with sex (although yes, it could be a way), but to sleep. Yes! It is possible to lose weight while you sleep. Here are five tips to lose weight while you have a very sweet dream: Continue reading “5 Ways to Lose Weight While You Sleep”

Guidelines for good sleep

In our biological clock likes fixed schedules, so any disturbance causes sleeping difficulties

Experts say it’s best not to good sleep until we dream and, for it to arrive, you should relax a while before.Reading, listening to music or watching television can help overcome the daily stress and prepare for rest. Conversely, stimulating activities like exercise, are not recommended in the last hours of the night. Furthermore, it seems that the popular belief about to take a glass of milk helps you sleep has a scientific basis.

Sleeping, sex, in the case of women, not too advisable if, as usual, there are already difficulties, recently said Eduardo , director of the Sleep Clinic of the Institute Dejesus in Barcelona. During the presentation of a study on sleep habits worldwide, the expert explained that sex is good for the man before sleeping as after reaching orgasm, enters a rapid relaxation phase. Instead, the woman remains stimulated for longer, which may cause difficulties to relax and  good sleep. Continue reading “Guidelines for good sleep”

How many hours are needed to sleep?

sleepAll individuals are different and their sleep needs vary depending on your age, habits, lifestyle, etc. Average hours are believed that adults should sleep for a restful sleep that allowed them to meet the demands of a new day is 8. But a study published in the Archives of General Psychiatry says that seven hours is sufficient.

After studying the dream of nearly 1 million people a year, researchers found that people who slept 7 hours per day had a lower mortality rate than those who slept less or more hours.

Continue reading “How many hours are needed to sleep?”

Diet and sleep well at the same time

Fitness One of the problems that are often at the root of our inability to sleep well at night is that our body is out of balance.

 When we are born, at first, our bodies are in perfect balance and that is why very few babies have trouble sleeping whenever you need.

 Because of the world we live in and the choices we have to choose from in the way, our bodies tend to come in the future of that balance. This may cause various problems, one of which is the inability to sleep. Continue reading “Diet and sleep well at the same time”

Duration of sleep affects weight loss men and women differently

Weight loseIn a new study suggests that an increase in sleep time leads to a decrease in food intake, but the hormonal processes associated with it occur in the body of women and men differently.

Restricting sleep in healthy subjects with normal weight in some way affects the metabolic risk factors differently affecting the hormones that regulate food intake in human.

In the study, the results of which were published in the November issue of the journal sleep, tracked the duration of sleep deregulation of glucose and hormonal regulation of appetite in 27 people with normal weight at the age of 30 to 45 years. Continue reading “Duration of sleep affects weight loss men and women differently”

After a hearty lunch supposed to sleep

slim sleepThe midday sleep very ambiguous. Some believe that this lordly habit that dampens, splits day and will stop in time to go to sleep at night. Others believe that a nap during the day is very good for the cardiovascular system, mind and figure.

According to data obtained by scientists in a recent study, regular sleep during the day helps to delay the occurrence of heart disease by about 7-10 years. It also refreshes the memory and helps to effectively absorb new information. Curiously, the information about the benefits of daytime sleep can be found even in the treatises of Greek scholars. Recently it has been proved experimentally.
Continue reading “After a hearty lunch supposed to sleep”

Sleep to lose weight?

Sleeping diet A different sleep needs normally recommended sleep between seven and nine hours a night, but what happens if we sleep a smaller amount than seven hours? You can have direct penalty for the functioning of our body that make us fat?.

It seems that studies show that this is so, the fact that we go to bed late and sleep a few hours you can eat more calories at dinner and we choose less healthy diets. In addition, this contributes to sleep deprivation the next day our body to burn fewer calories. Add to that the individual does not perform regular physical activity; we could be talking about a weight gain of almost one kilogram per month.
Continue reading “Sleep to lose weight?”