Want to lose weight easily? Might as well have a good sleep! On February 7th, JAMA Internal Medicine, an authoritative medical journal, published a new investigation report on the relationship between sleep and weight loss. The key to this report comes from Dr. EsraTasali, the head of the Sleep Center of the University of Chicago Medical Center. They found that these overweight people who subconsciously sleep less than 6.5 hours a night can increase their sleep time by 1.2 hours according to humanized sleep consultation, and reduce their total calorie intake by 270 calories a day.
Researchers have found that if calculated according to that development trend, a person can lose 12 kg by sleeping a little more every day for three years.
Why can adequate sleep promote weight loss? If the body is in a state of insufficient sleep for a long time, it will reduce the resting basal metabolic rate, cause insulin resistance, and make you more likely to become a "fat man".
In the whole process of often staying up late, with the consumption of kinetic energy, the hunger in the human body will also increase rapidly, which will make people more likely to have a feeling of abdomen, which will lead to a strong appetite and overeating.
I'm so tired at work every day, why can't I sleep? Most contemporary people often stay up late or go to bed late and get up late, which will cause brain nerve stimulation, affect the human physiological clock, and then cause a series of sleep problems.
Many contemporary people have some bad sleep habits. Playing some electronic products before going to bed will affect the regulation of body fluids by the nerve center, and then some sleep problems will appear.
What can I do to improve the quality of sleep? First, increase the time for outdoor activities.
For those who are prone to sleep problems, it is necessary to reduce the personal behavior of sitting for a long time and reasonably increase the time of outdoor activities every day.
Outdoor fitness exercise can not only eliminate some negative emotions, but also improve the rate of metabolism and blood circulation system, and make the body feel tired, which is conducive to improving the quality of sleep.
Second, avoid electronic products before going to bed.
Avoid all electronic products as much as possible before going to bed, especially mobile phones. The light released by this electronic product will reduce the melanin in the human body, thus affecting the human biological clock. The content of some electronic products will cause obvious stimulation to the nerve center of the human brain, which is very easy to cause insomnia and dreaminess.
Within two hours before going to bed, you must avoid all electronic products, and you must not turn off the lights and play with your mobile phone.
Third, adjust the natural environment of sleep.
Pay attention to the adjustment of the natural environment of sleep, reduce the stimulation of light, smell and noise, pay more attention to the cleanliness of indoor environment and the adjustment of room temperature and environmental humidity, and also pay attention to changing the bed suite frequently to prevent some mites from irritating the skin and affecting sleep.
Fourth, adjust the diet structure and diet structure.
You don't have to eat too many greasy, spicy and irritating ingredients every day. This kind of food will affect the metabolism of the body, and then affect the blood flow speed, leading to insufficient blood supply to human organs such as the cardiovascular system and the human brain, and then affect sleep.
Eat more natural ingredients for three meals a day, and eat some millet soup, milk, walnuts and their honey lemonade reasonably, which can promote sleep.
Five, regular work and rest
Don't stay up late or get up late, take a long nap in broad daylight. Keeping everything in a normal schedule will gradually generate a physiological clock in your body, which can improve sleep disorders.
In addition to the above points, we must pay attention to relieving mental stress and maintaining a stable mentality, which is conducive to improving the quality of sleep.