We know that a proper night's sleep is essential for your body to repair itself overnight and to feel more alert and energetic the following day. If we spend the night tossing and turning, we feel like tearing the world to shreds and the groggy day cannot end soon enough. But did you know that poor sleep and little mistakes we make before bedtime could actually increase our risk for weight gain? That's right. Having a good balance of melatonin, serotonin, and dopamine levels helps keep your mood, sleep, and hunger in check, but if you're not regulating these hormones properly with good sleep, then it can throw you off keel and start expanding your midsection. Below, a list of the little habits you might be guilty of that you didn't know were the culprit behind those stubborn pounds.
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- Eating too close to bedtime. Having a heavy meal or even just a snack right before you head to sleep will increase your insulin levels as your body tries to break down your food. You'll also produce less melatonin and growth hormone, which are essential for cell repair. Avoid eating three hours before bedtime.
- Drinking a glass of water right before bed is also not good because it'll cause you to wake up in the middle of the night to head to the bathroom, disrupting your sleep cycle. If you do need to make a trip out of bed, be sure to use a red night light so it's not as jarring and you can slip back into your sleep cycle more easily.
- Too much light in the bedroom can also disrupt an otherwise restful night. Exposure to light causes your body to produce less melatonin and growth hormone and release more cortisol into your system, which can lead to an increase in body weight. Keep your room dark by hanging dark curtains or window shades and turning any nearby electronic devices away from you.
- Not giving your brain cool-down time. How many times haven't we checked emails and social media right up to the point when we decide to call it a night? Sometimes we even bring our smartphones to bed with us! Give your mind a chance to wind down by planning some more relaxing activities an hour before bedtime.
- Exercising too late will also rev up your body's energy and keep you awake longer so try to finish any strenuous workouts at least two hours before going to bed.
- Feeling like a cafecito after supper? Well then expect that caffeine to keep you from flying off to Dreamland at night.
- Not being comfortable in bed be it because it's too hot or you keep fussing about your pajamas will keep you up at night. Maintain a cool bedroom, wear soft and comfy clothing – or none at all – and make sure you've created a relaxing environment conducive to sleep, sex, and absolutely nothing else.
- Going to bed too late and not getting enough hours of sleep. While you might consider yourself a night owl, working at night and then sleeping during the day will throw your body's circadian rhythm out of whack and affect your metabolism. Aim for seven to eight hours of sleep at night and when you wake up on your own and feeling refreshed, you've found your magic number. Slowly begin to adjust your sleep schedule by going to bed a half hour earlier and waking up a half hour earlier.
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