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Nutritionist lists 5 basic rules to help you lose weight quickly

Nutritionist lists 5 basic rules to help you lose weight quickly How sleep helps with weight loss (photo: Freepik)
Author: Daryna Vialko

Sleep is as important for weight loss as diet and exercise. Lack of sleep can undermine your efforts if you're trying to lose weight.

RBC-Ukraine tells you how sleep helps you lose weight and what happens when you don't sleep enough.

Why sleep is important when losing weight

According to the expert, there are 5 basic sleep rules for those who are losing weight:

  • go to bed before 23:00
  • sleep in a cool, ventilated room
  • fall asleep in silence and darkness
  • sleep for 7-8 hours
  • drink clean water after waking up

It is important to remember that sleep is the basis of health. Therefore, lack of sleep contributes not only to weight gain but also to problems in the body.

Early sleep prevents nighttime snacking

Going to bed on time helps you avoid consuming extra calories through nighttime snacks.

Delaying sleep until late at night creates more opportunities to eat, especially if many hours have passed since dinner.

Additionally, a lack of sleep leads to choosing less nutritious and healthy snack options. Sleep deprivation can increase appetite and cravings for high-calorie, fatty foods.

Moreover, eating before bed worsens sleep quality. It’s better to limit food intake 2-3 hours before bedtime.

However, if you get hungry, consider a protein-rich snack (such as yogurt or cottage cheese).

The impact of sleep on health

Sleep and physical activity

Another important aspect is the reduction of physical activity. Fatigue and decreased energy levels from lack of sleep can lower motivation for physical activity.

Less activity not only reduces the number of calories you burn but can also affect overall health.

Sleep and mental health

Sleep is a basic human need, like eating and drinking, and it impacts both physical and mental states.

Various factors can affect sleep disorders, including distress, changes in temperature, or sounds in the room.

Mental health issues can negatively impact sleep. For instance, anxiety can cause racing thoughts, making it difficult to fall asleep.

Depression can lead to excessive sleeping, and post-traumatic stress disorder may be accompanied by nightmares.

To improve sleep, follow these tips:

  • Create a bedtime routine to prepare for sleep.
  • Create a suitable environment - a dark, quiet bedroom, comfortable bedding, and sleepwear.
  • Avoid turning the bed into a dining or work area.
  • Try to go to sleep and wake up at the same time every day.
  • Physical activity is important, but avoid intense exercise right before bed.
  • Ventilate the room before sleeping.