You need 6 to 8 hours of sleep. Sound sleep helps in rejuvenation. In todays time your sleep is affected by many things. Your lifestyle, working pattern, mental stress, physical stress, fitness level, timings etc has impact on sleep.
in daily practice i have seen motivated individuals who workout a lot. Do gyming, walking everything. But the end of the day they find losing weight is impossible. There is a reason behind it. Your sleep affects your hormonal balance. Lack of sleep increases leptin secretion. This leads to increase in weight. Even disturbed sleep and irregular sleep timings results in increased stress.
If you have increased waistline it can be due to less sleep. sleeping less than 7 hours every day results in increased waistline. This is respective of your dietary habits. If you eat healthy food and trying for weight loss, you need enough sleep also. Your body needs to rejuvenate and recover.
Sleep time is also linked with metabolic conditions such as diabetes, increased cholesterol levels, obesity etc. Scientist say lack of sleep leads to poor dietary habits. It results in hunger pangs and increased appetite. This also leads to food craving which is stumbling block for weight loss.
Here are the no of hours sleep you need as per your age:
Infants need 12-15 hrs
Toddlers need 11-14
preschool children need sleep for 10-13
School going kids must rest for 9 to 11 hours.
Teenagers Need 8.5-9.5 hours sleep.
Adults need 6 to 9 hours.
Include these Food in your Diet to Improve Your Sleep:
- Milk is best for sleep problems. It contains trypotophan which induce serotonin secretion in brain. This helps you to fall a sleep.
- If you find it difficult to fall a sleep have cereals with milk like muesli with milk. Can also add hand ful of nuts.
- Avoid high protein foods at bed time. They take longer time to digest and might interfere with your sleep.
- Add nutmeg powder to your cup of milk at bed time.
Bottom line: every individual has his own sleep patterns. You must respect natural clock and run along with it. Try and take sleep for 7 to 9 hours every day. This helps in improved energy levels and positive mood.