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9 Ways to Improve Your Sleeping Quality

a lot of people fail to get 7 hours of high quality sleep on a consistent basis. As a result, their health and fitness suffers and they don’t get to realise the full benefit of eating healthy and exercising regularly. Here are some tips to help you make high quality sleep part of your daily routine and listing 9 Ways To Improve Your Sleep Quality.

quality-sleep

1. Sleep in a dark room

Even the smallest among of light can have a big impact on your sleeping quality. So to ensure that you get the best quality sleep possible. turn off all the electronic, light emitting devices in your room to make it as dark as possible.

 

2. Walk daily

Walking everyday is a great way to get some gentle exercise, boost your fitness, burn some calories and get some vitamin D. Exposure to natural light on a daily basis also help to regulate your body sleep cycles and will allow you to fall in to deeper sleep at night

 

3. Read before bed

Reading is a pre-bed activity that engages and focuses on your mind. It allows you to get in a relax state before you sleep and empty your mind of thought. So that when you do finish reading, you’ll drift off with ease.

 

4. Meditate daily

Meditation is another activity that when performed daily can greatly improve the quality of your sleep. It teaches you to naturally relax both your mind and body with ease and then you can apply these techniques to fall in to deeper, more relaxing sleep.

 

5. Exercise regulary

In addition to walking daily, working out rigorously 3-5 times per week can greatly improve your quality of sleep. Studies have shown a strong positive correlation between sleep quality and exercise, with people who exercise at a high intensity enjoying the best quality sleep.

 

6. Limit your caffeine intake

Caffeinated drink such as coffee and tea are an excellent alternative to water that allow you to stay hydrated, boost your alertness and contain plenty of health boosting nutrients. However, consuming too much caffeine can lead to sleep problems such as insomnia and reduce your sleep quality.

Therefore, to ensure that you get good quality sleep, limit your caffeine intake to a maximum of 8 cups per day and try to avoid caffeine completely at least 5 hours before you sleep.

 

7. Have a hot bath

Taking a hot bath before bed has a soothing effect on your body and helps to relax your muscles before you sleep. The rise and fall in body temperature also induces sleepiness and helps you have a more restful sleep.

 

8. Fill up on Magnesium & Zinc

Studies have shown that both magnesium and zinc can improve your sleep quality. To increase your magnesium intake, fill up on nuts and seeds such as almonds, Brazil nuts and pumpkin seeds.

To get more zinc, consume protein rich foods such as beef, cheese, lamb and peanuts. An alternative way to get Magnesium and Zinc is to consume Herbalife F2 Multivitamin & Minerals and Herbalife Calcium Plus.

 

9. Make time to sleep

One final way to have a better night’s sleep is to make it priority. If you don’t make time for sleep in your schedule and treat it as an after thought, then the quality of your sleep will suffer. However, if you create time for sleep in your schedule and stick to it, you’ll find that you wake up feeling much more refreshed.

 

How Hormones Can Affect Weight Loss

Hormones-Weight-Loss

Why are we so concerned with hormones?

Firstly, when we eat food there is a hormonal response which determines whether we store fat or burn fat.

Secondly, weight and fat loss is regulated by hormones.

There are many hormones involved with weight regulation and fat loss but the main one are:

  • Insulin
  • Glucagon
  • Cortisol
  • Thyroid hormones

insulin-weight-lossInsulin and Glucagon are hormones that are released by the pancreas and are closely involved in the regulation of blood sugar.

The body tightly regulates the among of sugar in the blood to make sure there is not too much or too little. Either situation can be problematic so it’s important that the levels are controlled.

Example: Sugar that is too low (Hypoglycemia) can produce many symptoms and the main problems come from the brain not receiving enough glucose.

Hyperglycemia is high blood sugar and this occur when there is too much glucose is in the blood. If high blood sugar isn’t treated properly it could lead to serious complications and even death.

insulin

weight-gainweight-loss

How Glycemic Index affects your blood sugar

What Is the Glycemic Index?

Man people ask me what is Glycemic Index and how does it affecting our body. The Glycemic Index—or GI, for short—is a system that ranks foods by how they affect your blood sugar levels. Low-glycemic index foods (less than 55) produce a gradual rise in blood sugar levels that’s easy on the body. Foods between 55 and 70 are intermediate-glycemic index foods.

Foods with high-glycemic index numbers (more than 70) make blood sugar levels as well as insulin levels spike fast. We now realize that’s a health threat. Mounting research suggests keeping blood sugar levels from spiking pays off in many ways. Foods low on the glycemic index appear to stave off heart disease, prevent type 2 diabetes, help you evade serious side effects if you have diabetes, curb your appetite so you lose weight, and perhaps even help you feel more energetic.

Glycemic-Index

Is It Hard to Use the Glycemic Index?

Definitely not. Here is the general guideline: Include at least one low-glycemic index food at each meal or snack, advises top glycemic index expert Jennie Brand-Miller, PhD, University of Sydney, Australia.

No one’s suggesting you eliminate all high-glycemic index foods, but you can use this guide to work toward more intermediate- and low-glycemic index choices—with the exceptions noted below. So far, there’s no fixed rule as to the number of glycemic index points that you are “allowed” at each meal.

Let this guide put the glycemic index to work for you starting today.

Key

* Eat sparingly any low- or intermediate-glycemic index foods that are printed in red, such as candy bars. These are high in empty calories. Eat too much, and you’ll crowd out essential nutrients and gain weight.

** On the other hand, don’t avoid or even limit high-glycemic index foods that are printed in green. These are low-calorie and very nutritious foods, such as watermelon and baked potato.

Low-Glycemic Index Foods: Less Than 55

Food Glycemic Index
Artichoke <15
Asparagus <15
Broccoli <15
Cauliflower <15
Celery <15
Cucumber <15
Eggplant <15
Green Beans <15
Lettuce, all varieties <15
Low-fat yogurt, artificially sweetened <15
Peanuts <15
Peppers, all varieties <15
Snow peas <15
Spinach <15
Young summer squash <15
Zucchini <15
Tomatoes 15
Cherries 22
Peas, dried 22
Plum 24
Grapefruit 25
Pearled barley 25
Peach 28
Canned peaches, natural juice 30
Dried apricots 31
Soy milk 30
Baby lima beans, frozen 32
Fat-free milk 32
Fettucine 32
M&Ms Chocolate Candies, Peanut* 32
Low-fat yogurt, sugar sweetened 33
Apple 36
Pear 36
Whole wheat spaghetti 37
Tomato soup 38
Carrots, cooked 39
Mars Snickers Bar* 40
Apple juice 41
Spaghetti 41
All-Bran 42
Canned chickpeas 42
Custard 43
Grapes 43
Orange 43
Canned lentil soup 44
Canned pinto beans 45
Macaroni 45
Macaroni 45
Pineapple juice 46
Banana bread 47
Long-grain rice 47
Parboiled rice 47
Bulgur 48
Canned baked beans 48
Grapefruit juice 48
Green peas 48
Oat bran bread 48
Chocolate bar, 1.5 oz* 49
Old-fashioned oatmeal 49
Cheese tortellini 50
Low-fat ice cream* 50
Canned kidney beans 52
Kiwifruit 52
Orange juice, not from concentrate 52
Banana 53
Potato chips* 54
Pound cake* 54
Special K 54
Sweet potato 54

 

Intermediate-Glycemic Index Foods: 55 to 70

Food Glycemic Index
Brown rice 55
Canned fruit cocktail 55
Linguine 55
Oatmeal cookies 55
Popcorn 55
Sweet corn 55
Muesli 56
White rice 56
Orange juice from frozen concentrate 57
Pita bread 57
Canned peaches, heavy syrup 58
Mini shredded wheats 58
Bran Chex 58
Blueberry muffin 59
Bran muffin 60
Cheese pizza 60
Hamburger bun 61
Ice cream* 61
Kudos Whole Grain Bars (chocolate chip) 61
Beets 64
Canned apricots, light syrup 64
Canned black bean soup 64
Macaroni and cheese 64
Raisins 64
Couscous 65
Quick-cooking oatmeal 65
Rye crispbread 65
Table sugar (sucrose)* 65
Canned green pea soup 66
Instant oatmeal 66
Pineapple 66
Angel food cake 67
Grape-Nuts 67
Stoned Wheat Thins 67
American rye bread 68
Taco shells 68
Whole wheat bread 69
Life Savers 70
Melba toasts 70
White bread 70

 

High-Glycemic Index Foods: More Than 70

Food Glycemic Index
Golden Grahams 71
Bagel 72
Corn chips 72
Watermelon** 72
Honey 73
Kaiser roll 73
Mashed potatoes 73
Bread stuffing mix 74
Cheerios** 74
Cream of Wheat, instant 74
Graham crackers 74
Puffed wheat 74
Doughnuts 75
French fries 76
Frozen waffles 76
Total cereal** 76
Vanilla wafers 77
Grape-Nuts Flakes 80
Jelly beans 80
Pretzels 81
Rice cakes** 82
Rice Krispies 82
Corn Chex 83
Mashed potatoes, instant 83
Cornflakes 84
Baked potato** 85
Rice Chex 89
Rice, instant 91
French bread 95
Parsnips** 97
Dates 103
Tofu frozen dessert 115

 

Sources: Amer. Jour. of Clinical Nutrition. Excerpted in part from The South Beach Diet (Rodale) by Arthur Agatston, MD.

More related info: Glycemic Index and Diabeticc Diets