Imagine yourself on a summer beach— the sun is shining, the sea is waving, and the sand is burning the soles of your feet… A summer beach body is almost everyone’s secret dream, for which we strive more or less even before spring arrives.
What strategy do you choose? Do you try different diet recommendations? Push yourself harder in workouts?
Yet, many of us must admit that despite our efforts, the numbers on the scale refuse to drop. Instead of weight loss, our mood declines—especially when viral illnesses disrupt our fitness plans and derail our progress toward a “slim for summer” goal.
Do we have the wrong diet and an ineffective workout plan? The solution may be simpler than you think—you need to start sleeping well!
Did you know that lack of sleep promotes weight gain?
During sleep, crucial processes occur in the brain that impact our health, as sleep regulates the production and balance of most of our hormones. Lack of sleep lowers the level of leptin, the hormone that suppresses appetite, while increasing ghrelin, the hormone that stimulates hunger. Studies have shown that sleep-deprived individuals crave foods high in carbohydrates and fats.
Sleep specialists believe that every lost hour of sleep can add up to half a kilogram of weight. In addition to making us feel rested, good sleep also balances our taste preferences.
Our body’s sleep cycle is regulated by a hormone called melatonin, which is produced by the pineal gland in our brain during dark nighttime hours. Melatonin not only helps us fall asleep but also ensures the quality of our sleep. Additionally, it supports our immune system.
Sleep activates our immunity. It can even be said that the immune system prepares itself for the next day at night. Just 2-3 hours of sleep deprivation for a few nights in a row can triple susceptibility to viral infections! Have you ever noticed that you tend to get sick more easily after a few nights of insufficient sleep?
Even our ancestors knew that sleep is the best remedy for colds.
How much sleep is enough?
Sleep needs vary from person to person. Einstein needed 10 hours of sleep to feel rested, while Napoleon managed with just 3 hours. If your alarm clock wakes you up feeling groggy every morning, then your sleep duration is insufficient.
For most adults, healthy sleep ranges between 7-8 hours. Proper sleep is a fundamental component of a healthy lifestyle. Adequate sleep duration and good sleep quality help regulate metabolism, maintain a healthy weight, and strengthen the immune system.
The secret to good sleep
Go to bed and wake up at the same time every day.
Avoid heated arguments, stressful work, sauna sessions, intense workouts, and heavy meals before bedtime. Also, keep your bedroom temperature slightly cooler. The release of the sleep hormone melatonin is linked to a drop in body temperature—melatonin won’t be released if we are emotionally “wound up” or if the room is too warm.
Avoid using electronics and screens for at least an hour before bed. Melatonin production occurs in darkness. Watching glowing screens right before sleep can delay your ability to fall asleep once you’re in bed.
To ensure that your efforts to achieve a summer beach body are successful, prioritize sufficient sleep—just sleep well! If you struggle with sleep cycles and have trouble falling asleep at night, consider taking melatonin—a natural sleep hormone. Melatonin can help restore your sleep rhythm.
Good sleep gives you energy, helps control weight, and strengthens your resistance to viruses!
