Did you ever think that, Is there truly a link between obesity and sleep disorders?
A 2013 review published in Nature and Science of Sleep explored whether there was an association between sleep disorders and obesity. After analyzing various obesity and sleep disorder studies (including insomnia, obstructive sleep apnea, and restless leg syndrome), researchers found that “decreased sleep duration and quality is associated with an increase in body weight and adiposity,” a condition of being severely overweight, or obese.
Recent studies published in Obesity, Current Opinion in Clinical Nutrition and Metabolic Care, and Environmental Health Perspectives have all proved that the less you sleep, the more weight you gain. Adults should aim for getting at least seven hours of sleep every night. if they want to remain slim or lose weight.
Might be you are working hard in the day to lose weight and make your body in the shape. But, what if there is a way to get more sleep and manage your weight with your eyes closed?
Following are 4 recipes of bed time drinks, enjoy these drinks every night to sleep better and lose weight
1) Psyllium Apple Lemon Balm Tea
1 cup lemon balm tea, cooled
2 tsp psyllium husk powder
¼ tsp true cinnamon
When you blend these ingredients together, the psyllium husk absorbs moisture and forms a gel-like substance in your digestive tract which improves bowel movements. It also helps reduce fat absorption from the intestine. You can use cold water if you don’t have lemon balm tea, although this type of tea has been shown to have mild sedative effects. Including pure cinnamon will help regulate your blood sugar which can, in turn, improve insulin sensitivity and reduce the conversion of sugar into stored fat.[12-15]
2) Aloe Vera Cherry Juice
1 cup cold water
1 oz aloe vera juice
2-4 oz tart cherry juice
Mix the ingredients thoroughly and drink – preferably before you brush your teeth! Research has shown tart cherry juice to increase people’s melatonin levels, the hormone that regulates your sleep cycle, and enhance sleep. It also contains anti-inflammatory properties which fights water retention that makes you think you’ve gained extra weight all of a sudden! Aloe vera also has healing properties which may help aid digestion and reduce fat deposits and, therefore, weight gain.[16,17]
3) Lemon-Ginger and Chamomile Tea
6 oz chamomile tea
5-10 slices of cucumber with skin
1 tbsp freshly grated ginger
1 lemon, juiced
Pinch of Himalayan salt (optional)
Blend these ingredients to enjoy a refreshing pre-bedtime drink! The high-fiber content of the cucumber slices actually binds with fatty acids to help your body excrete them more quickly. (This helps keep fat content in your digestive tract to a minimum!) Together, the detoxifying lemon juice and anti-inflammatory ginger help reduce water retention, indigestion, and gas that commonly disrupt sleep. Using chamomile tea instead of water is helpful, too, as studies have shown that it can have a mild sedative effect.[18,19]
4) Dairy-Free Honey Nutmeg Milk
1 cup dairy milk (in the case of dietary restrictions, cashew or almond milk are good options)
1-2 tsp raw organic honey
1/8 tsp freshly grated nutmeg
After heating up your milk of choice, add in the honey and nutmeg and stir until dissolved. Contrary to popular belief, a February 2013 study published in the European Journal of Nutrition found that 11 out of 16 studies showed that consuming milk regularly (even the full-fat kind) can actually help prevent weight gain. Some people use cashew milk because it contains tryptophan which is known to help induce sleep, while others use almond milk because it contains the relaxation mineral, magnesium. In either case, both should help when it comes to getting some sleep.