Losing weight while you sleep? 4 small changes to achieve it

Adequate and quality sleep can become a difficult task during the Christmas period.

You must know, however, that good sleep is key to managing your weight, which is showing… increasing trends these days due to the abundance of tasty temptations.

Recent research has concluded that 74% of dieters and consistent sleep schedules manage to lose about 4 kg.

Researchers have found that the ideal sleep duration for waist circumference ranges from 7-8 hours.

When we sleep we "burn" a greater percentage of fat, according to experts, on the contrary, lack of sleep can add pounds.

Also, interrupted sleep can cause prediabetes, increasing the feeling of hunger, even if you have already eaten.

The following four dietary changes can help you sleep soundly and manage your weight.

Eat cherries

Cherries contain small amounts of melatonin, the hormone that regulates the sleep cycle. All cherries contain some amount of melatonin, but Montmorency cherries (Prunus cerasus), a variety of sour cherries native to the US, Canada and France, have been found to be a rich natural source of phytonutrients and increase melatonin levels in the body , and consequently the duration of sleep.

No to starchy carbs before bed

Starchy carbohydrates and sugars raise blood sugar levels and delay sleep.

Later, when your blood sugar drops too low, you may wake up and not be able to go back to sleep.

But if you're suffering from intense stress, a small amount of protein or a carbohydrate snack can help you relax. Try a gluten-free toast with some almond butter.

Avoid alcohol

Alcohol can help you sleep, but it causes frequent awakenings during sleep. It affects blood sugar, while its diuretic action will wake you up to go to the bathroom and make you thirsty.

It also has the ability to stop the passage of tryptophan from the brain, the amino acid that is converted into serotonin, which elevates our mood.

Increase B vitamins

Foods rich in B vitamins have many health benefits. For example, vitamin B12 boosts melatonin levels, which is essential for good sleep.

Foods rich in B vitamins are tuna, chicken breast and yogurt. Additionally, taking vitamin D supplements can help you sleep.