Trouble sleeping and losing weight? Well, you’re not the only one. Insomnia and obesity are on the rise in America and some recent studies have suggested that the two could be related. There’s very good reason to believe that too, because sleep deprivation is known to cause weight gain. Not getting enough sleep at night is associated with elevated blood sugar levels and high levels of the stress hormone ,cortisol, which increases visceral fat. The other problem plaguing America, obesity, leads to many health problems that prevent you from getting sufficient sleep. Sleep apnea and neuropathy, resulting from diabetes, may decrease the quality of sleep. Also, insomnia is a common side effect of certain medications, like ones taken for high blood pressure and cholesterol, which are disorders related to obesity. And so, the unhealthy cycle goes round and round!
Here are 4 drinks to make at bedtime that can help you combat both problems:
- Psyllium and Apple Juice
- 1 Apple
- 1 cup cold water
- 2 tsp pure, 100% psyllium husk/powder
- ¼ tsp cinnamon powder
Cut up the apple and blend it with water, preferably with the skin on, until smooth. Pour into a large cup and stir in psyllium husk and cinnamon powder. Drink immediately, otherwise, the husk will thicken the drink too much. Follow it up with a glass of plain water.
The Benefits- The mucilage in the psyllium husk helps the food in the digestive tract move forward faster and effortlessly, reduces fat absorption from the intestine and bulks, giving the feeling of fullness. The pectin in the apple can further limit the absorption of fat from the guts, while the antioxidants in the fruit, especially quercetin, can help reduce oxidative damage and associated inflammation. Cinnamon is known for its blood sugar-regulating effect and the nighttime dose spices up your metabolic activity and increases the burning of fat.
- Aloe Vera & Cherry Drink
- 2-4 oz. Tart cherry juice
- 1 oz. Aloe vera juice
- Cold water
Mix the cherry juice and Aloe vera juice in an 8 oz. glass and top it up with cold water. Mix well and drink.
The Benefits- Tart cherry juice improves the quality and duration of nighttime sleep while reducing daytime napping and is also anti-inflammatory, so it helps reduce water retention. Aloe vera have the potential to reduce fat deposits in the body, especially abdominal fat. Caution: If the drink gives you abdominal cramps, it could be due to too much aloin in the Aloe vera product. It is a crude laxative and has some undesirable side effects. If you find an Aloe vera gel product not to your liking, try different brands of until you find one that suits you, or grow your own.
- Ginger – Lemon Drink
- 5-10 slices of cucumber with skin (or a full cucumber for a thicker drink)
- 1 Tbsp freshly grated ginger
- 6 oz. water
- Juice of 1 lemon
- A pinch of Himalayan pink salt (optional)
Blend cucumber and grated ginger with water until smooth. Stir in the juice of one lemon and the salt, if using.
The Benefits- Cucumber is a low-calorie vegetable with very high fiber content and reduces the total fat intake from the digestive tract. Ginger is a digestive aid and being a carminative, it reduces gas formation, relieves heartburn/stomach discomfort and increases metabolic rate. The lemon juice is an excellent detoxifier and even though the juice contains high amounts of citric acid, it has an alkalizing effect on the body when fully digested and absorbed.
- Warm Milk and Nutmeg
- 1 cup milk – preferably full-fat organic milk from pastured cows
- 1-2 tsp honey
- A pinch of freshly grated nutmeg (not more than 1/8 of a teaspoon)
Heat the milk and then cool it to the temperature you can handle. Mix in the honey and grated nutmeg, and drink it immediately.
The Benefits- Milk has amino acid, tryptophan (yes, it’s in other things besides turkey), which is credited with inducing sleep by forming serotonin, which is associated with feelings of relaxation and sleep. Milk also has calcium and vitamin D in the milk fat that could contribute to weight loss since deficiency of these nutrients is known to cause weight gain. The honey is to aid the tryptophan, helping to give the amino acid get better access to the brain. Nutmeg has a mild sedative effect that can put you in the mood for sleep. At the same time, this spice can help burn extra fat during your sleep by revving up your metabolism.
Try these mixtures to give yourself a little extra fat-burning power and a better night’s sleep. And for a comprehensive plan to an overall healthier you, contact us today for your free consultation.