Problems with sleep and weight loss are something that more than 70-80% of people experience today. In particular, sleep is very important and essential to our lives. Because deep sleep will cause various hormones. In the body in a state of balance and maximum benefit, these hormones are:
- Growth Hormone , a hormone that helps with growth, metabolism and anti-aging.
- Cortisol Hormone ( stress hormone ) which if shed a lot from bad sleep will negatively affect the metabolic system
- Ghrelin and leptin hormones , hormones that cause feelings of hunger or fullness. If ejaculation is not systematic will make you feel hungry all day No matter how you eat, you won't be full. and cause obesity
- The hormone insulin (Insulin) is a hormone that regulates the balance of carbohydrate metabolism. which if ejaculation is not balanced and the body is in a state of insulin resistance will be at risk for diabetes As well as making it very difficult for us to be in shape. and other chronic diseases can follow
Good sleep will cause these important hormones to be secreted systematically and in a balanced state. It has a positive effect on both the physical and emotional state of the day. Therefore, it is not wrong to say that “Wonderful life It starts with good sleep.”
Here are 5 steps to a good night's sleep. The procedure will start from 4:00 PM to 10:00 PM. It is recommended to do all steps in order. not jumping or jumping back and forth because it will give very little effect
Step 1: 4:00 PM – 6:00 PM. Time to go out in the sun.
It is recommended to be out in the sun for 45-60 minutes during this time. By wearing a short-sleeved shirt and shorts to allow the body to get as much sunlight as possible without having to apply sunscreen. no need to run Just walking can bring benefits to the body such as vitamin D, bone strength. and enough fresh air In addition, it also helps to press the melatonin hormone (Melatonin) to be lower, not shed during this period. And will shed more during 21:00 - 22:00, which will make you sleep very well, very deep and burn fat at any time during sleep.
Step 2: 18:00 – 19:00 Dinner time
Increase tryptophan-rich foods during dinner. Tryptophan is an amino acid that is a precursor to serotonin, which is a happy substance. This will help make you sleep well and for a long time. Foods high in tryptophan include eggs, meat, nuts, green tea, dark chocolate from 70% or more, with cooking oils should be natural oils such as lard, olive oil (at a heat not exceeding 180 degrees). Cold pressed coconut oil, etc. by alternating and circulating each day. You don't have to take them all at once.
Step 3: 19:00 – 20:00 Time to get ready for the next day.
It is advisable to spend an hour preparing and packing items that will be needed the next day, such as clothes, bags, documents, and equipment. that must be used properly To reduce anxiety and stress before going to bed and in the morning of the next day.
Step 4: 20:00 – 21:00 Great self-care time.
Do light exercise for 15 minutes, recommended as weight training. or light bodyweight This will make the metabolism good all night long. Then take a warm shower before going to bed. as a signal for the body to lower its temperature to get ready to go to bed (Cold shower is not recommended. because it will wake up the body which is more suitable for the morning)
Stage 5: 21:00 – 22:00 Time to get ready for a good night's sleep.
Things to do during the last hour before going to bed are:
- Stop using your cell phone, computer, TV, or screen activity of any kind.
- lower the room temperature so that the body feels hibernation
- Turn off the white light and turn on the orange light for a good night's sleep. Does not stimulate the nervous system in the body
- read a chapter of a book Especially Non-Fiction type books that are not exciting. not too erotic
- Do some yoga stretches for 10 minutes before going to bed at 10:00 p.m.
This 5-step technique will make your sleep better unexpectedly. In addition to deep sleep and wake up refreshed and clear It also makes the fat burning system work great during sleep. Resulting in effective weight loss Definitely change your life for the better. Because a wonderful life begins with sleep. Let's do it together.