These habits will help to strengthen sleep and lose weight.

Although the phrase "lose weight in a dream" is perceived as an advertising slogan, it is a normal physiological process, experts say.. The main thing is to know how to "turn it on". According to experts, this requires only a couple of new habits, according to the Chronicle. info with reference to Healthy Style.

Get enough sleep to turn this recommendation into practice not everyone can. But if you accustom yourself to sleep for 8.5 hours a day, you can speed up the process of losing weight twice.

On the example of two groups, scientists from Harvard found that volunteers who spend 8.5 hours in bed lose weight twice as fast as those who sleep at 5, 5 hours - with the same consumption of calories.

More extensive research was conducted by another group of researchers from Harvard. They studied the habits of 133,353 healthy women who had a good sleep during 10 years. It was found that the risk of developing type 2 diabetes (which is associated with being overweight) is 45% lower than those who have slept for less than 6 hours, who have had sleep apnea or other sleep disorders.

Specific figures were brought by the specialists of the Mayo Clinic. They found that reducing sleep from the usual schedule for 80 minutes adds 549 unspent calories the next day.

Drink milk A glass of milk before going to bed not only helps to fall asleep, but also helps the growth of muscle tissue while you sleep. All because milk or yogurt is rich in casein - a protein that "feeds" the muscles with amino acids. Physiological scheme works with all.

Whether you are a bodybuilder or an artist who prefers light physical activities. The muscles in any case will increase, thereby accelerating metabolism and causing the body to burn more calories.

Turn off the heater Warm blanket - a bad assistant in sleeping and losing weight. Scientists have found that in a cool room a person spends a portion of calories from a store of white fat to burn brown.

Recall: white fat tissue - this is what accumulates on the hips and buttocks. Its main task is to store lipids. Brown fat cells are responsible for thermoregulation and create heat from stored lipids. Roughly speaking, white fat plays the role of firewood, which falls into the "brown" furnace for heating the entire body. This is the case when excess centimeters literally burn while you are sleeping.

Take time to yourself to fall asleep before the head touches the pillow - stress for the body. Read a book, sewing, or any other hobby not connected with gadgets and a TV.

"It may seem like a waste of time, but before going to bed, take yourself 30 minutes, even if that's why you'll go to bed a little later," advises Rebecca Scott, assistant professor of neurology at the Sleep Center at New York University. "It helps to make sleep sound and save energy".

Remove gadgets Scientists continue to repeat: at least one hour before sleep, you need to put off gadgets and move away from computers and televisions. Blue light monitors reduce the production of melatonin sleep hormone.

Close the curtains In 2014, researchers from Oxford University studied the health of women who like to sleep in dark rooms. At 21% they were less inclined to fattening than those who preferred to sleep with floor lamps or open windows.

Ideally, the total light in the room should be extinguished with sunset. Being in the twilight, you stock a lot of melatonin, say European scientists. But they hardly considered the peculiarity of the Russian climate.

Do not drink A couple of glasses of red before going to bed does not soothe, but on the contrary, invigorates. And in the second half of the night.

"This is because the metabolism of sugar in alcoholic beverages does not allow your body to sleep properly," explains Rebecca Scott, an assistant professor of neurology at the Sleep Center at New York University.

In 2015, the University of Melbourne noticed: after the night libations of a man in the brain begins a real firework of nerve impulses. Here it is not to lose weight and not to sleep.

However, tightly eat, sleep soundly and at the same time lose weight - from the realm of fantasy. Work on yourself still have to.

"I usually tell my patients that the weight loss process is a tripod based on diet, exercise and sleep. Take one leg away - and the structure will collapse, "- compares Alexander Sosh, a doctor at the Vail Cornell College of Medicine.

Relieve tension Intensive physical activity shortly before sleep, of course, will excite the body. Another thing - relaxing yoga asanas, easy stretching and exercises with diaphragmatic breathing - for weight loss and early falling asleep.

This approach allows you to calm the parasympathetic nervous system, reduce tension and quickly fall asleep, experts say.. By the way, we did not mention sex - except for a sound sleep, this habit still has many advantages.

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