Drop this habit at bedtime to lose weight
And what you can do to solve the problem.
If you are looking to lose weight, it is possible that one habit before bedtime in anodine appearance could be prevents you from getting this lean body that you want.
Many studies have established a link between lack of sleep and weight gain, and there is also a lot of research that suggests using electronic devices such as computers, tablets and phones Cellular before hitting the hay with a negative impact on the duration and quality of your sleep.
In two words: the use of the electronics before bed leads for a less repaired and shorter sleep because it throws your circadian rhythm. Unfortunately for your size, lack of sleep can lead to weight gain and can even contribute to the risk of developing cancer, diabetes and heart disease.
Although it is scary to think that something so innocent as the Instagram check or watch videos on YouTube before turning for the day can have a negative impact on your health in general, there are measures you can Take to make sure you do not be brought by an envoy of electronics. Scroll through the list of tips that can help you establish better night habits, and the brush on practices to avoid the31 things you have today to slow down your metabolism!
Keep electronics away from you while you sleep
Since melatonin, a hormone whose production in your body is triggered by the darkness, makes people sleepy and help them sleep better, it is crucial for weight loss to have all electronic devices out of reach when you are Ready for a restful sleep night if you want the hormone to do its job effectively. In fact, a study in thepediatric obesity Journal revealed that students have access to an electronic device were almost once and half more likely to be overweight compared to those who do not. You can also avoid taking extra books by putting these40 tips that double weight loss to the test.
And put them down a few hours before bed
The electronic devices emit blue light, which is problematic before bedtime, because it is particularly disruptive for the production of melatonin. Harvard researchersLed an experience compare the effects of 6.5 hours of exposure to blue light to exposure to the green light of comparable brightness, and discovered the blue light suppresses melatonin for about twice as long as the green light and moved by circadian rhythms twice as much. In order to avoid the negative effects of blue light, the researchers suggest that you turn off all electronic devices two or three hours before going to bed.
If you justmust Use electronics late at night, put them in "night mode" or install programs such asFlux. These programs cover your screen in warm tones and minimize blue cold tones that could interfere with the melatonin production of your body.
Moderate excitation
In addition to messing up our melatonin because of the light they emit, the electronics can also annoy us in a way that makes it more difficult to drift in a restful sleep. "People who watch shows or sports before bedtime (something that receives them excited) can sometimes find difficult after the event to go to sleep because the adrenaline is rising," explains Dr. Alcibiades Rodriguez, MD, Deputy Professor of Neurology at the University of New York Langone The full center-Sleep Center epilepsy. In other words, if you are on the market for more sleeping tower off the big game before it's too late.
You do not have to say Electronics entirely
Although all these data could be enough to push you to abandon your electronics for good, experts do not make the lawyer of a complete black-out either.
In a study of 109 people who was published in the journalSleepiness, Researchers have found that people who have been exposed to larger amounts of light during the morning, between 8 am and afternoon, falling asleep at night and had fewer sleep disorders overnight compared to Those who are exposed to low morning light. That's why those who know how to expose you to suggest a lot of bright light during the day, which will stimulate your ability to sleep at night, as well as your mood and vigilance during standby hours. For tips on what you can do early in the morning to stay healthy and fit, take a look at this list of 37 Best Breakfast Foods to lose weight !
