10 healthy things to do before going to bed for weight loss, better sleep
Diet and exercise are not enough to keep you healthy. You must also make these lifestyle changes for optimum weight loss, good sleep and overall well-being.fitness Updated: Jul 22, 2018 13:45 IST
Leading a healthy lifestyle is a constant process. And while there are many things that are ideally done in the morning, such as rigorous exercise and eating a healthy breakfast, your night time rituals can also play a big role in keeping you healthy and fit. It can also ensure that you are on track for your weight loss, diet and fitness goals.
Here are 5 healthy habits that you can do around bedtime:
* Brush your teeth: Brushing during the day is useless if you will sleep overnight with particles lodged in your teeth. By simply brushing your teeth after dinner and before sleeping, you can prevent plaque, cavities and oral as well as gum infections.
* Avoid late-night snacking: A 2017 study done by the University of Mexico shows that late-night snacking leads to a greater risk of developing heart disease and diabetes. Late night eating habits disrupt the working of the body’s biological clock. Once it is out-of-sync with the 24-hour cycle, it results in high blood-fat levels and heart problems, the researchers found. Previous research has said that midnight snacking can affect your skin and your heart health. Another study done by the Barcelona Institute for Global Health (ISGlobal) in Spain suggests that having your dinner post 10pm and immediately going to bed can increase risk of breast and prostate cancer. You can avoid this habit by having a well-balanced dinner that includes fibre that will keep you satiated.
* Wash your face before hitting the bed: It’s a cardinal rule that you must remove make-up before bed and wash your face. Make-up tends to leave impurities on your skin and disrupt the skin’s natural process of rejuvenation and healing.
* Stop drinking coffee around bedtime for sleep: A research led done by the University of Colorado Boulder and the Medical Research Council’s Laboratory of Molecular Biology in Cambridge, England, show that evening caffeine delayed the internal circadian clock that tells us when to get ready for sleep and when to prepare to wake up.
* Go to bed at the same time: This habit will train your body to stick to the schedule. Night time is when the body heals and repairs itself and sleeping at odd hours messes with this process. Stick to the same timing even on weekends.
* Use mouthwash: When you sleep, you produce less saliva (which helps to neutralise acids that cause cavity) and this can leave your teeth and gums vulnerable to decay and gingivitis. Using mouthwash gives you an extra layer of protection during the night from the lack of saliva. And rinsing your mouth with it helps reduce bacteria.
* Do yoga: While exercising right before bedtime is not recommended and can cause health problems, you can try doing meditation or calming and easy yoga poses — such as Savasana, Balasana and Halasana — to fall asleep easily.
* Take a warm bath: Taking a warm shower 20-30 minutes before bedtime can help you get good sleep, as it relaxes the muscles and nerves, and dilates blood vessels which help in better circulation. You feel relaxed due to a drop in the body’s temperature and it initiates the detoxification process that takes place after you go to sleep.
* Eat the right foods: Foods like almond, chamomile tea, turmeric milk , walnuts , cherry juice, and passion fruit tea have sleep-promoting properties. Having them a few hours before bedtime will help you sleep better.
* Take some time to relax: Even if your day has been stressful, you can get good sleep if you unwind before going to bed. Spend an hour or two doing things that make you happy, be it reading, painting or watching a movie.
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First Published: Jul 22, 2018 13:44 IST