In the recent world, it is important to be healthy also if you aim to get toned then a good amount of sleep is important. Research conducted in 2018 shows that less sleep just not leads to gaining weight but it also is a major cause of losing lean muscle tissue. The chemicals that are useful for sending signals to the brain after a meal telling it that you are full won’t stay balanced with an improper amount of sleep. This can lead a person to eat too much even after one had enough food.
Ways through which amount of rest can help in toning
Similarities between sleep and weight
There are two main hormones which are affected by sleep because of controlling hunger
- Leptin tells the brain that one had it enough.
- Ghrelin informs the brain that a person is still hungry.
The brain automatically reduces leptin and raises the secretion of ghrelin when one is not having a proper amount of sleep. Intake of snacks at night time is probably involved when this situation occurs so it is important to have sleep to lose weight.
Resting metabolic rate can also be decreased due to a lack of sleep. It is a situation in which a certain number of calories are burned when the body is at rest.
Similarities between sleeping and body muscle
We feel tired while exercising at time we do not get enough sleep. Muscles are built through exercise and also muscles help in burning calories whereas fat does not. You will be more toned and burn more calories when you will have more muscle. This is the reason why many fitness freaks take fitness supplements along with a healthy routine to ensure that their bodies are getting the right amount of protein every day.
Muscles replenish and also get back up from exercise during sleep. However, protein is required by muscles. During digestion, protein breaks down, and then it produces amino acids that the muscles need to grow and repair at the time you sleep. Many things occur like:
- The growth hormone is released by the pituitary gland.
- An insulin-like growth factor is produced when growth hormone stimulates the body.
- The energy required in using amino acids is provided by an insulin-like growth factor that assists carbs into the muscle cells.
- The broken muscles are repaired by amino acids and also it helps in creating newly toned muscles.
Similarities of sleep and nutrition
Overall body health and fitness need to make healthy food choices. Eating healthy can affect the workouts as well as sleep in a great way. Choosing vegetable oils, whole grains, and vegetables is much healthier for the body as well as sleep quality.
Chemicals like melatonin and serotonin in the brain can be improved by the selection of food which helps sleep. Insomnia can occur when any one of these is less.
Furthermore, some foods aid in having a better sleep process
Fruits: some fruits contain melatonin. They can help in sleeping peacefully and waking up less during nights. Cherries, oranges, pineapples, kiwis are some of these fruits.
Food with a high amount of lean protein: Serotonin levels can be increased by the foods high in lean protein as they contain amino acid.
Baked goods, sugar, and the refined carbohydrates should be avoided. As these products lead to a reduction of serotonin levels that might ruin the sleep patterns.
Methods of improving sleep
The mind can be relaxed through meditation and it calms the number of thoughts that hinder sleep
· Turning off all the electrical devices
At least 30 minutes before going to bed all the cellular devices and televisions should be turned off
· Reduce stress
Finding tricks and tips that help in reducing stress can help both bodies as well as mind
· Working out daily
To tire the body some important workout should be included in the routine that results in a better quality of sleep and also rebuilds the muscle.
· Following a healthy eating routine
Foods that are low in sugar but high in fiber should be the priority.
The body starts its job of rebuilding and rebooting itself then you go to sleep. So if the sleep is improper or is interrupted the process of rebuilding will also be interrupted
7 to 9 hours of sleep is required by most of the adults every night. Minds can function better by exercising and choosing healthy foods for eating. As this helps in staying more energetic and focused daily. When it comes to being healthy and toned then it tells how important sleep is. This way a whole new meaning is provided to getting your beauty sleep