Food

Here’s Why the DASH and Mediterranean Diets Are the Top Diets for 2020

19. Remember to Exercise While exercise may not be a considerable component of the DASH diet, it is positively encouraged in the Mediterranean diet. Well, it… Trista Smith - January 17, 2020

A typical New Year’s resolution is to be healthier. This concept could mean hitting the gym religiously, or it could mean changing your diet. It could also be a combination of both! With so many different options for diets out there, it can seem a little overwhelming when forced to make a decision. What if I told you I could help in the decision-making process? The two best diets out there, as ranked by U.S. News and World Report, are the Mediterranean and the DASH diets, respectively. What exactly makes these diet programs so successful? Both tend to be easy to follow and are incredibly flexible when it comes to food choices. The Mediterranean and DASH diets are proven to be healthy for you, centered on whole foods and heart-healthy fats.

Experts say that both diets have the ability to reduce heart disease, improve chronic conditions, and improve mental health. What really sets these diets above the rest is that they aren’t concerned about telling you what you can and cannot eat; instead, the diets simply get you to think differently about how you choose foods. The best way to tackle this subject is to take one diet at a time and explain the aspects of each so you can see just how easy it is to adhere to either menu.

The DASH diet is great for those who are worried about their blood pressure. Shutterstock.

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1. The DASH Diet

Let us start simple: DASH stands for Dietary Approaches to Stop Hypertension. The goal of the diet is to get followers to make lifestyle changes to treat or prevent hypertension, as the name suggests ultimately. The National Institute of Health created the diet in order to lower blood pressure without the use of medication. The diet encourages users to reduce their overall sodium intake while increasing the consumption of foods rich in potassium, calcium, and magnesium.

This diet works fast, with results in two weeks! You will notice a difference in your blood pressure in this short amount of time. You will see the most significant difference in the top number of your blood pressure, which is called systolic pressure: a reduction of eight to fourteen points can be obtained in these two weeks. Do not be fooled by this discussion; lower blood pressure is not the only health benefit the DASH diet has to offer. It also helps to prevent osteoporosis, cancer, heart disease, stroke, and diabetes. If you want noticeable results in a short amount of time, the DASH diet is precisely what you are looking for this year.

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Whole grains make up a big part of the DASH diet. Shutterstock.

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2. Focus Foods for the DASH Diet

The DASH diet is nothing new when it comes to what foods you should and shouldn’t eat; most of it is common sense and advice you have probably heard before, which, in a sense, should make it easy to follow. You should be able to think right off the top of your head what you can and cannot eat. Let us spell it out for you here: foods to focus on include fruits, vegetables, whole grains, lean protein, and low-fat dairy, which are all high in potassium, calcium, protein, and fiber, all essential nutrients in reducing blood pressure.

Now let us spend a minute on the foods to avoid: foods high in saturated fat, which include fatty meats, full-fat dairy foods, and tropical oils, sugar-sweetened beverages, and sweets, should be avoided at all costs. The biggest thing to watch with this diet is the amount of sodium you are ingesting: the menu caps your total sodium intake at 2,300 milligrams per day and eventually drops down to a cap of 1,500 milligrams per day. Another reason this diet should be followed in 2020: the DASH diet is a balanced diet and can quickly be followed long term.

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The DASH diet can help you accomplish many of your fitness goals. Shutterstock.

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3. Diet Goals

While this diet does not ship you exceptional food to eat, it does contain within it weekly and daily nutritional goals for followers to achieve. The ultimate goal is to reach about 2,000 calories per day. Let us take a look at the foods and portions one should be following in a day in order to achieve this goal. For grains, try to keep daily servings between six and eight. Meats, poultry, and fish should be eaten less than grains, with six servings or less in a day. Fruits and vegetables are tied at 4 to five servings every day. Lastly, low-fat dairy products, fats, and oils should both be limited to two to three servings per day.

As stated above, there are both daily and weekly goals for the DASH diet. Now that we have examined daily serving sizes let us take a look at a few of the weekly goals surrounding serving sizes. Nuts, seeds, dry beans, peas, and sweets should all be consumed at a rate of five servings or less in a week. When thinking about food choices, remember to choose foods low in trans fats.

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The main focus in mind when this diet was being developed was to reduce sodium and blood pressure. Shutterstock.

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4. Creation of the DASH Diet

It may help to put things in perspective if you understand the statistics behind the creation of this diet. High blood pressure (also known as hypertension) affects roughly a billion people around the world, and that number is, sadly, on the rise. The number of people affected by hypertension has doubled over the last forty years! High blood pressure in itself may not seem like a huge deal, but if left untreated, it can cause other serious health problems, including heart disease, kidney failure, and stroke. Since diet has been linked to the development of high blood pressure, it is no wonder that a healthy diet was created in order to curb this serious issue.

The original author of the diet, Marla Heller, published her first report on the diet in 1998. At this time, it seems like no one was interested in her work. Even today, people are not adhering to the rules laid out by the DASH diet. This notion is surprising, considering it is a natural diet to follow that allows you to forego medication. The need for the diet is evident, considering 2,000 people each and every day die from heart disease.

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The DASH diet is primarily focused on heart health. Shutterstock.

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5. The Dash Diet for Heart Health

It cannot be stated enough that the Dash diet can help improve heart health. Studies show that both men and women under the age of 75 who followed the diet had a lower risk of developing heart failure compared to individuals who chose not to follow the diet. As of 2019, 5.7 million adults in the United States alone suffer from heart failure; about half of that number will die within five years of receiving the diagnosis. What is impressive is how many people the DASH diet can help even those with borderline high blood pressure can benefit from this diet in particular.

Another study surrounding the DASH diet was undertaken; this time, the number of sodium participants received was manipulated. Individuals were randomly assigned to receive either 3,000, 2,300, or 1,500 milligrams of sodium per day. Results showed that those in the lowest sodium group (1,500 milligrams) lowered their blood pressure as effectively as if they were taking medication. This is significant, considering that 103 million adults in the United States have high blood pressure. This diet is an easy way to lower your blood pressure without having to rely on medication.

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Sodium levels will go down if you remain on this diet. Shutterstock.

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6. About Those Sodium Levels

As noted earlier, sodium is crucial to heart health. Too much of it will cause your blood pressure to rise slowly. This may be why the DASH diet also offers a lower sodium intake option, for those who are genuinely dealing with heart failure and are desperate to reduce their blood pressure. Stated earlier, the standard DASH diet encourages users to take in up to 2,300 milligrams of sodium per day. With the low sodium option, dieters will be required to take in only 1,500 milligrams of sodium each day.

Both versions of the diet aim to reduce your overall consumption of sodium, which can reach levels as high as 3,400 milligrams per day for some individuals. If you are worried that the difference in sodium intake is drastic, do not be swayed: recommendations from several astute institutions are within the parameters set out by the DASH diet. In fact, the Dietary Guidelines for Americans suggest that all United States adults should keep their sodium consumption at less than 2,300 milligrams per day while the American Heart Association recommends 1,500 milligrams as an upper limit for adults.

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The DASH diet is highly rated on the ranks, but it isn’t at the top. Shutterstock.

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7. DASH Diet Rankings

In the introduction, it was mentioned that one of the reasons to choose to follow the DASH diet is that it is a highly ranked diet by multiple governing bodies. The DASH diet has received ratings other than being one of the best diets on the market at this time. While it may not seem like a high ranking, it is still worth mentioning: the DASH diet comes in twenty-third place overall when it comes to being a fast-weight loss diet. Again, the goal of this diet may not so much be about losing weight as being more focused on heart health. Due to this, it is no wonder that the diet is ranked tenth overall for the best weight loss diet.

Now let us focus on some of the better ratings. Due to the nature of the diet, it is no wonder that DASH ranked third overall in the best heart-healthy diet category. It also ranks second overall as best diabetes diets on the market. The DASH diet came in sixth place when it comes to the ease of following and adhering to the rules of the diet. Another first-place ranking, this time for the best diet for healthy eating, concludes all of the rankings that have been given to the diet thus far.

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The DASH diet helps to reduce blood pressure. Shutterstock.

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8. Health Benefits of the DASH Diet

While this subject has been broadly discussed, I would like to take the time to delve a little deeper into the matter. Four studies were undertaken to look at the overall health benefits provided by the DASH diet. All four studies examined the difference between a typical American diet and variations of the DASH diet. The conclusion should not shock you: every study pointed to the fact that the DASH diet helps to lower blood pressure and LDL cholesterol (LDL is often termed the bad cholesterol because too much of it leads to a buildup of the arteries).

Another common finding among all studies is that the DASH diet is the most effective at reducing high blood pressure compared to other diets. It not only reduces blood pressure by more points, but it does so quickly, usually producing results in two weeks. One study, in particular, the Optimal Macronutrient Intake Trial for Heart Health, showed that the DASH diet improved lipid levels for those who participated. There is a caveat to this finding, though; the DASH diet had to be modified either by substituting 10% of daily carbohydrates for protein or substituting 10% of daily carbohydrates with unsaturated fats.

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Focus on adding more vegetables to your diet to stay on task. Shutterstock.

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9. DASH Diet Tips

As we round out the DASH diet section of this article, it may be beneficial to discuss some tips for making your diet experience successful. One of the easiest and least painful things you could do to kick start the diet is to start adding a serving of vegetables at lunch and dinner. This will help you (unconsciously) reach your daily goal of four to five servings per day (we all have to start somewhere). You could do the same thing with fruits: start adding a serving to every meal or even add an extra helping on as a snack.

Another great tip is to use half of the recommended (or your usual serving) of butter, margarine, or salad dressing. Also, try switching to low-fat or fat-free condiments. Try drinking/using low-fat or skim dairy products in place of full-fat or cream dairy options. Keep meat portions low, taking in only six ounces of meat each day. It may be helpful to turn some meals into vegetarian options. Mix in a good dose of dry beans to your diet alongside those vegetables. And always be conscious of labels by choosing snack options that are low in sodium.

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The Mediterranean diet is a little different from the DASH diet. Shutterstock.

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10. The Mediterranean Diet

Are you looking for another heart-healthy diet? If the DASH diet does not seem to be your cup of tea, the Mediterranean diet might just be your next best bet. This diet fuses together the basics of healthy living with the cooking styles and the traditional flavors found in the Mediterranean. The Mediterranean diet is older than the DASH diet, having made its debut in the 1960s. What grabbed the attention of researchers was that people from this area, particularly in countries such as Greece and Italy, suffered fewer deaths associated with coronary heart disease, as compared to countries in northern Europe and the United States.

After this revelation, studies began being conducted: what they revealed was that the Mediterranean diet is associated with fewer risk factors for cardiovascular disease. The Dietary Guidelines for Americans hold this diet in high esteem, claiming the diet can prevent chronic diseases. Two other governing bodies recognize this diet as being one of the healthiest foods to follow: both the World Health Organization and the United National Educational, Scientific and Cultural organization feel the diet is healthy and sustainable.

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One of the primary goals of the Mediterranean diet is weight loss. Shutterstock.

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11. Health Benefits of the Mediterranean Diet

While some benefits remain the same between the DASH diet and the Mediterranean diet, some unique differences are worth mentioning. Countless studies have proven that the Mediterranean diet can promote weight loss, which the DASH diet ranked quite low on, as discussed previously. If you are looking not only to reduce the risk of future cardiovascular disease but also to shed a few pounds, this diet would be more beneficial to you than the Dash diet would be. While both diets can improve heart health, the Mediterranean diet, in particular, can help to prevent heart attacks from occurring.

Like the DASH diet, the Mediterranean diet is also an excellent preventative measure against strokes. Type 2 diabetes can also be helped by adhering to the rules of this particular diet. Premature death due to chronic illnesses is also preventable with the Mediterranean diet. What is important to note here is that there is no one way to follow this diet: there are many different countries to choose from that offer a healthy eating alternative. This flexibility is one of the reasons the diet has gained so much popularity in the past few years.

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The focus of the diet is fruits, vegetables, and whole grains. Shutterstock.

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12. Focus Foods for the Mediterranean Diet

The focus foods are almost the same as it is for the DASH diet; the main focus here is fruits, vegetables, and whole grains. What is a little bit different here is that you will want to limit your dairy intake with this diet as well as limit the amount of meat consumed. What you will be eating in abundance: fresh produce, whole grains, legumes, fats, and fish. The general guidelines are as follows: eat a wide variety of fruits, vegetables, and whole grains, eat healthy fats such as nuts, seeds, and olive oil, eat moderate amounts of dairy and fish, eat very little white or red meat, eat few eggs and consume red wine in moderation.

Now, you may be concerned with the amount of fat that is allowed in the Mediterranean diet. Even the American Heart Association notes that the diet contains a high percentage of calories from fat. So if you are not in the best state of health for taking in a large amount of fat, it may be wise to stick to the DASH diet. The good news is that the type of fat being consumed is mostly monounsaturated fats, which are considered to be a healthy form of fat.

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It’s been ranked the number one diet when it comes to weight loss. Shutterstock.

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13. Mediterranean Diet Rankings

Do not think that the Mediterranean diet was left out of the judging; it actually fared better across more categories than the DASH diet. It ranked number one in multiple categories, including best diet overall, best plant-based diet, best diabetes diet, the best diet for healthy eating, and the easiest menu to follow. It would seem that the Mediterranean diet is better but in its own way. Obviously, if you are a die-hard meat lover, this diet will be complicated for you to follow.

It is not all sunshine and rainbows for this diet, however. It ranked twenty-seventh in fast weight loss diets. Yes, this diet will help you lose weight, but it is not like you will be shedding pounds left and right. The weight loss will be more gradual with the Mediterranean diet. It also ranked low in best weight-loss diets, coming in at number fifteen. This diet is not designed specifically for weight loss; it is more targeted at relieving chronic illnesses. Even if you do not currently deal with a chronic disease, but they run in your family, starting the diet early will help prevent them from developing.

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There are healthy fats that you can consume that are pretty healthy. Shutterstock.

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14. Healthy Fats

As stated above, healthy fats are essential to the Mediterranean diet. Again, the menu focuses on monounsaturated fats, a more robust choice over saturated and trans fats, which are both known to cause heart disease. Olive oil is the primary source of fat found in the Mediterranean diet. The fat source found in olive oil is known to reduce total cholesterol and LDL cholesterol. Nuts and seeds, which are also consumed in large amounts in this diet, are also high in the suitable type of fat.

Fish are also an essential source of fat in the Mediterranean diet. Fish you want to fall in love with are mackerel, herring, sardines, albacore tuna, salmon, and lake trout; they are all excellent sources of omega-3 fatty acids. While this type of fat is slightly different (it is polyunsaturated fat and not a monounsaturated fat), it still has its own health benefits: omega-3 fatty acids tend to reduce inflammation throughout the body. This is not the only health benefit of omega-3 fatty acids: they also decrease triglycerides, reduce blood clotting, and decrease the risk of stroke and heart failure.

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Avoid processed grains as much as possible. Shutterstock.

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15. Foods to Avoid

When participating in this diet, there are certain foods you will want to stay away from. Added sugar in the form of soda, candy, ice cream, and table sugar should all be avoided once on the Mediterranean diet. While whole grains are admissible, refined grains are not, which include white bread and pasta made with refined wheat. Though we just spent an entire section discussing healthy fats, this point is important enough to bring up again: bad fats are the only ones that need to be limited in this diet. Bad fats include trans fat, which can be found in items such as margarine.

While olive oil is a good source of fat, refined oils should not be used while adhering to the Mediterranean diet. Do not use soybean oil, canola oil, or cottonseed oil in your cooking during the duration of the diet. You will also want to avoid all processed meats such as processed sausages and hot dogs. Since you are to limit your red and white meat intake anyway, avoiding these foods should not pose much of a problem. Another food item to avoid is highly processed foods. This can include cereal, cheese, bread, and convenience food (most things you throw into the microwave).

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Pita and hummus make a great, healthy snack. Shutterstock.

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16. Example Meals for a Day

Now that we have talked quite a bit about the diet, I think it would be beneficial to lay out what a day on a diet would look like. Let us start with the most important meal of the day: breakfast. Some options here include one pan-fried egg, a few pieces of whole-wheat toast, and a side of grilled tomatoes. If you want to increase your calorie count, try adding another egg or some avocado spread to your toast. Lunch is a meal often forgotten, but it is essential to remember to eat three meals a day on the Mediterranean diet.

Lunch could look something like this: two cups of mixed salad greens topped with cherry tomatoes and olives with a simple dressing of olive oil and vinegar. Nobody wants to eat just a salad for lunch; try adding a few pieces of pita bread and hummus to the mix. Do not skip out on dinner: after such a light breakfast and lunch, you’ll be starved by evening. Try making yourself a whole-grain pizza topped with tomato sauce, grilled vegetables, and low-fat cheese. Again, for extra calories, try adding shredded chicken, ham, tuna, or pine nuts to the pizza.

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You’ll start to notice the pounds melting away on the Mediterranean diet. Shutterstock.

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17. Weight Loss

This topic has been brought up a few times within this article, so I figured it was time to tackle it head-on. While weight loss is not a goal of either the DASH or Mediterranean diets, it can still be the ultimate goal of your diet. This seems almost counter-intuitive since the Mediterranean diet is so high in fats, but remember, these are good fats you are ingesting. The amount of weight you lose depends on three things: which aspects of the Mediterranean diet you choose to follow, how different your new diet is from your regular diet, and your activity level.

It comes down to this: if you are taking in fewer calories with the new diet over your old habits or you choose to keep the same amount of calories but choose to work off some of them through exercise, then losing weight will not be an issue. Studies do support the assertion that the Mediterranean diet can help you lose weight: one study, in particular, showed that this diet is associated with lower levels of weight gain and less increase in waist circumference.

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And, of course, always drink as much water as possible to stay hydrated. Shutterstock.

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18. What About Beverages?

While we have spent an excruciating amount of time going over the food you can safely consume while sticking to this diet, we have not really touched upon what beverages are approved for ingestion. The most apparent acceptable drink is water. It is suitable for everyone and keeps you hydrated the best. What was previously mentioned was the fact that some amount of red wine is allowed but how much exactly? The recommended amount is one glass a day for women and two glasses a day for men unless there is some underlying health reason why you should not be consuming alcohol.

Other beverages that are safe to have while on the Mediterranean diet are coffee and tea. While high amounts of caffeine are never suitable for anyone, consuming moderate amounts of it causes little to no damage. Remember, you will want to stay away from any drinks that have been sweetened with sugar and also try to avoid fruit juices as they are usually full of sugar. This may seem almost impossible in today’s day and age, but there are plenty of sugar-free options on the shelves.

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Exercising is key too if you want to lose weight. Shutterstock.

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19. Remember to Exercise

While exercise may not be a considerable component of the DASH diet, it is positively encouraged in the Mediterranean diet. Well, it is a significant component of the diet. Walking is an excellent place to start if you are not the most active person. In the Mediterranean area, people make walking a part of their everyday life. You will want to increase your activity level as your body sees fit gradually. As long as you are getting up, moving, and working up a sweat (albeit a small sweat), you are effectively burning calories and helping your body get healthy. Some examples of increased exercise activities include Jazzercise and Pilates.

Now that we know exercise is required to stay fit on the Mediterranean diet, it might be a good idea to discuss how much exercise you will need to engage. The end goal is to engage in moderate-intensity activity for two and a half hours each week. Some weeks may be more hectic than others, so try your best to reach this goal, even if you have to take baby steps. You will also want to participate in muscle-strengthening activities at least a few days out of the week. You will want to work out your major muscle groups, including your legs, hips, back, abdomen, chest, shoulders, and arms.

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Health

This is How Eating Habits and Sleeping Patterns are Connected

It is a new year and a new decade, and this often leads to people rethinking their life choices. One of the most popular ideas for… Trista Smith - January 15, 2020

It is a new year and a new decade, and this often leads to people rethinking their life choices. One of the most popular ideas for a resolution is to get healthy. Being healthy is hard, but it’s a choice that will have some incredible effects on not just your body but the rest of your life too.

Furthermore, just in case you’re wondering – being healthy isn’t just all about food – it relates to all your life choices like your exercise regime, lifestyle, and even your sleep. Sleep may be one of the things causing you to eat more, but not the good stuff!

You may find your body craving certain foods when you’re tired. Shutterstock.

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1. How Sleep Affects Your Eating Habits

Unfortunately, sleep deprivation does not leave your body craving the healthy things we wish it would. We would all try to get a few more hours of rest if it had this effect. However, instead, it does the complete opposite!

We have all heard the saying, “Get your beauty sleep,” but little did we know it can have an adverse effect on our eating habits. The reason we know this information is thanks to some sleep studies that have been conducted.

Your brain is drastically affected when you don’t get enough sleep. Shutterstock.

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2. The Connection Between Sleep Loss And Our Brains

So, what have the studies shown us? When you are totally deprived of sleep, your brain’s reward system is turned on when it comes to food. This information was only recently discovered by the hard-working and most likely sleep-deprived researchers!

They were initially unsure as to what the connection was between sleep loss that we encounter on a daily basis and the way our brain responds to food when it is placed in front of us or just sitting in the fridge.

The longer you go without the proper amount of sleep, the more your body starts to suffer. Shutterstock.

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3. When You Have Built-Up Sleep Debt

There was a nine-day study period that was involved in this research about sleep deprivation. They were monitoring the effects of “built-up sleep debt.” Nevertheless, it’s not just intense sleep deprivation that has adverse effects.

With ideal sleep conditions, the researchers found out two important things. Even the smallest bit of sleep loss can cause your brain to be triggered by food desires. It then leads to an increase in the risk of obesity and even lifestyle diseases.

You can develop metabolic disorders, which make it hard for you to lose weight. Shutterstock.

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4. Lack Of Sleep Leads To Lifestyle Diseases

What lifestyle diseases does lack of sleep put you at risk for? It puts you at risk of metabolic disorder, which is actually the first step towards becoming a diabetic. Get that sleeping mask ready with your earplugs.

If you get the right amount of sleep, the researchers were able to see that the brain’s triggers toward foods were reduced. Rest, therefore, goes hand in hand with your well-being and an important healthy lifestyle.

A lack of sleep causes your body to crave high-fat foods. Shutterstock.

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5. How Your Brain Is Triggered

The brain’s trigger to food is increased even more when you add life stress to the mix. This stress is more often than not caused by your work environment. Think about what you tend to do when you come home from a long day at work.

You want to just relax on the couch, not bother with cooking, and most likely end up eating something quick and easy that isn’t the proper nutrition that your body is craving, but what your brain thinks it wants.

Comfort foods are generally unhealthy but make you feel good when you eat them. Shutterstock.

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6. Are You Eating Your Feelings?

The saying is known as “eating your feelings,” and this is made even worse when the stressed person is sleep-deprived. And unfortunately, stress is one of the causes of sleep deprivation, so it is a vicious cycle that keeps on going.

Without sleep, your brain isn’t going to be able to make clear decisions about what is going into your body. It will be attracted to unhealthy foods that can give your body a quick boost for your energy and even your mood.

Your body also tends to crave sugar in order to get that quick sugar rush. Shutterstock.

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7. How To Know If You’re Getting Enough Sleep

Science has now clearly proven that the amount of sleep you get will impact not only your ability to focus but also your ability to eat correctly! So, the all-important question is – how do you know if you’re getting enough sleep?

One of the first signs that you are getting enough sleep is that you will not be craving the empty calories that are adding to your waistline and not the waistline of your dreams! Sleep actually controls your diet.

It’s hard to resist the temptation of those delicious foods, even at night. Shutterstock.

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8. This Type of Food Is What a Sleep-Deprived Person Craves

A registered dietitian, Jaime Mass, said, “When you’re tired, you’re more likely to crave carbohydrates and sugar to pick yourself up.” She also explained that with a lack of sleep, you’d generally feel more hungry than you would have with a good night’s rest.

Sleep specialist and author, Dr. Michael Breus, said, “It should take anywhere from 15 to 25 to fall asleep. So when you fall asleep in under five minutes, that means you’re sleep-deprived.” It means that you’ll know how little sleep you’ve had, depending on how long it takes for you to go to dreamland.

Getting more rest and waking up naturally helps you feel more rested. Shutterstock.

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9. When Your Alarm Clock Rings

The worst point in our mornings is the sound of that blaring sound coming from your smartphone. However, thank goodness for the invention of a sleep button to get in that “just five more minutes.” And then another five minutes, followed by another five minutes! Until eventually, you have no choice but to leave your bed.

Sleep scientist, Patrick Fuller, who is also an associate professor of neurology at Harvard Medical School, said, “If you woke up naturally without an alarm clock, as opposed to forcing yourself out of bed, then you’ve probably just had a good snooze.”

Not getting enough sleep interrupts your body’s natural cycle and metabolism so you put on the pounds more easily. Shutterstock.

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10. Weight Gain And Sleep Correlation

If your body has gotten the proper rest that it needed, you will actually end up waking up on your own. And those of you who experience this, will know what a wonderful feeling it is. You do not feel groggy; you feel like you have the energy to tackle a new day!

Now, going back to the correlation between weight gain and sleep means that if you are someone who keeps track of your weight, and even if you haven’t been going to gym or dieting and you notice that somehow you’ve maintained or also lost weight – it’s all because of good sleep!

Get about eight hours of sleep each night to keep those cravings away. Shutterstock.

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11. Feel Full of Sleep

The weight gain isn’t just because of our brain craving sugar and carbs; it is because when we have a proper night’s rest, our hormones are able to function to their optimal capacity. It means that our insulin production is average.

This notion helps to curb your appetite, and you feel a sense of fullness and not the cravings that you will when sleep-deprived. There is one more telltale sign if you’re getting the right amount of sleep.

Being sleep-deprived affects mood as well, making you more irritable. Shutterstock.

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12. Not Getting Enough Sleep Makes People Grumpy

Did you know that sleep deprivation has a severe impact on your mood? We are basically saying that the more sleep you get – the happier you will be! A bad night’s sleep is a recipe for a bad mood the next day.

The Sleep Health Foundation says that when you are getting the right amount of sleep, you will experience less anxiety. Not only that, but you’ll also be at a lower risk of depression, experience less stress. You will also reduce the chance of extreme reactions to the things happening in your environment.

Sleeping more will develop a more optimistic attitude for each day, making you more productive. Shutterstock.

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13. Are You Looking At the Glass As Half Full?

If you’ve noticed you’ve been quite positive lately, it could be due to a good sleep pattern! Getting sleep will boost your motivation, and you’ll find yourself struggling less with your morning routine of getting up and starting your day.

How much sleep do you need to experience all of these surprising side effects of good sleep? The average adult needs between seven to nine hours, but of course, it is entirely dependent on the individual and what their body needs.

Everyone is different when it comes to the amount of sleep we need. Shutterstock.

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14. How Much Sleep Do People Really Need?

The amount of sleep a person needs varies, but typically an adult will need around seven to nine hours for ideal daytime functioning and health. But, rest isn’t just as simple as making sure you get to bed on time and working out how many hours you’ll be able to get in.

Some surveys on sleep have shown that about 60% of adults have reported that they find it challenging to sleep three or more nights each week. Can just losing out on one hour’s sleep impact you and your ability to function?

Losing just one hour of sleep can greatly affect your productivity the rest of the day. Shutterstock.

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15. Can One Hour of Sleep Make a Significant Difference?

Just one hour’s sleep can make or break you. It has been shown to decrease your reaction time, your concentration, and also impact your ability to make decisions. There is a severe problem with chronic sleep deprivation.

This condition will also impact the ability of your immune system to function. This makes you more susceptible to infections, high blood pressure, and even heart disease. Make sure that it’s something you seek help for before it gets out of control.

Don’t resort to sleeping pills as your first choice; try a few other methods first to help you fall asleep at night. Shutterstock.

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16. The Alternatives To Sleeping Pills

Apart from the obvious solution of visiting the doctor and getting a prescription for sleeping tablets, what alternatives are there to this? There are some really great options to try out before taking a sleeping pill.

The first important step in improving your sleep is by sticking to a sleep schedule. By going to bed and waking up at the same time every day will be of great assistance to your body and will help it become its own alarm clock.

Getting daily exercise helps to make your body more tired so that you can fall asleep faster at night. Shutterstock.

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17. Get Exercising To Get Tired

Along with this new bedtime routine, you should also get into the habit of regular exercise. But, you need to be careful when you actually decide to hit the gym or go for a run in the park. You need to work on this timing as well.

Why is that? It’s because if you exercise within the 4 hours before your bedtime, it can actually hinder your ability to fall sound asleep. Plan an early morning workout to boost your energy or early evening to really reap the rewards of your sleep cycle.

Take a power nap if you feel you can’t stay awake, but don’t go over 20 minutes. Shutterstock.

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18. What About An Afternoon Nap?

Now, we have some bad news. You know those afternoon naps you love to take? Or even those extra five minutes in the morning that add up to about an hour? You need to avoid napping if you are struggling to sleep! You’re probably wondering how this makes any sense – surely, if you’re struggling to sleep but you can for a nap, then you will!

If you are really desperate, only a short nap is recommended. The recommended time is around 20 minutes. The rest of this length can actually be beneficial for your alertness during the daytime. What happens if you nap for longer than this?

Get more than 20 minutes in a nap, and you’ll wake up feeling a lot more groggy than you expect. Shutterstock.

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19. Put a Time Limit On Naps

If you nap for over 30 minutes, it can have the opposite effect of what you want. It can actually cause you to feel quite drowsy when you wake up from it. You know that feeling when you’re wondering what your name is? That’s why!

It is also recommended that if you want to nap, you don’t do it after 3 pm. If you do, this action could affect the sleep cycle that you’ve hopefully worked really hard on to maintain in your lifestyle; now, onto the drinks that you should not be consuming as a regularly sleep-deprived human.

Caffeine perks you up in the morning, but it can actually disrupt your natural rhythms of waking and sleeping. Shutterstock.

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20. Hey Coffee Lovers, Cut Down On Caffeine

Yes, coffee lovers, we are talking to you! Caffeine is something you will need to avoid, not entirely, but afternoon. Enjoy your morning cup of coffee if you need a little bit of a boost, but if you drink it anytime past noon, you’ll be up, and buzzing come midnight!

Did you know that nicotine is also a stimulant, and many smokers may also struggle to get to sleep? If you’re serious about getting your sleep cycles in order, it may work in your favor to quit or cut back on smoking. If you notice a difference in the quality of your sleep – you’ll know why.

Red wine is fine, as long as you don’t drink it within 4-6 hours before bed. Shutterstock.

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21. Say Goodbye To Your Red Wine

You might also want to rethink that lovely glass of red wine that you have every single night with your dinner. Yes, red wine may have some health benefits, but alcohol is also something that can disrupt your ability to sleep.

The trick is to avoid drinking it 4-6 hours before you try to go to sleep. We know that it has a lovely way of making you feel sleepy, but that is just an initial effect and will definitely wear off at a very inconvenient time in the middle of the night, and you’ll be stuck staring at the ceiling with no sleep in sight.

You’ll have to make the hard decision of choosing between a glass of wine or getting a good night’s sleep. Shutterstock.

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22. Wine or Sleep? You Can’t Have Both

Having wine will affect your sleep cycle, and you’ll feel restless during the night because you won’t have the restorative sleep that you actually needed. So, you’ll need to weigh up your options and see which you enjoy more: a glass of wine or a good night’s sleep.

The next tip is a straightforward one and one that people often ignore or pass on. When you’re tired, go to bed! Simple as that! Sleep waves will come and go, so when you feel one coming on – get up and ride the wave all the way to your duvet and pillows.

Distract your brain with a soothing activity in order to make your brain tired. Shutterstock.

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23. Yes, Leave Your Room to Get Sleepy

Alternatively, if you’re already in bed and you’ve been trying for the past hour to sleep, but you can’t, get out of your bed and the room. Go and do a quiet activity to help your body relax. This includes things like reading a book or maybe even doing a puzzle. Then, when you’re tired – head back to bed!

On this note, the reason you need to leave the room to do this activity is that you should try and get into the habit of using your bedroom as a space that is exclusive just to sleep. This notion means that it should not be a space where you use iPads, phones, do work, or even watch TV. You can Netflix and chill elsewhere too!

Keep your phone as far away from the bed as possible to get to sleep faster. Shutterstock.

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24. Do Not Take Electronics Into the Bedroom

While you should use your electronic devices outside of the bedroom, you should also try to put a limit on your screen time before bed as well. As much as we love technology, it has an effect on our sleeping habits. It is mainly due to the blue light that phones, iPads, and TVs emit.

Why is the blue light an issue? The light actually mimics daylight. This concept then, in turn, confuses your body, and it doesn’t release the chemicals that help your body experience the sensation of feeling tired. It can also alter your natural sleep cycles. If you’re struggling to sleep at night, this might be the simple solution you’ve been searching for.

Putting your phone away 30 minutes before bed will also help you sleep faster. Shutterstock.

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25. It Just Takes 30 Minutes

If you make a concerted effort to put down all your devices just 30 minutes before bedtime, you’ll see some significant effects. If you want to really get a good night’s rest, put them away an hour before you go to sleep. Your phone will still be there in the morning, and those texts can wait for a response.

But, if you’re an absolute tech addict, our phone creators have become inventive and are making it easier for us to use our phones in the evening without having them affect our sleep too much. You can dim the backlighting on your phone or set it to night mode. It then reduces the amount of blue light.

Consider getting a fitness tracker to help you determine if you’re getting enough sleep at night. Shutterstock.

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26. Can Fitness Trackers Help You Sleep?

Fitness trackers have become the latest accessory on everyone’s wrist. These aren’t just great to track your exercise, but they can track your sleep quality as well. Is it worth it to wear your watch whilst you sleep to monitor your sleep? Let’s find out!

There are more trackers than just watches. There is also non-wearable technology that can help you evaluate how well you are sleeping. Some come in the form of pillows, mattress covers, and even standalone monitors. You also get smartphone apps that don’t need to be synced up to a watch to track your sleep cycle.

Fitness trackers can measure your sleeping patterns as well as determine when you’re actually asleep and how many hours you’re getting. Shutterstock.

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27. They May Be Beneficial In Planning Your Sleep Routine

Sleep trackers won’t necessarily solve all your sleep-deprived issues, but they definitely do offer some benefits. Firstly, they can tell you exactly when you went to bed and when you got up. It will give you more information to plan your sleep routine around if you aren’t getting enough sleep.

The wearable sleep trackers will also mostly have a built-in accelerometer. The technology will help to measure the movements you make while you are sleeping. It will show if you’ve had a restless or restful night’s sleep. What else can the sleep trackers do for you?

They measure heart rate to determine when you’re actually asleep. Shutterstock.

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28. Detecting Whether You Are Awake or Not

Some trackers are able actually to identify whether you are awake or not. This technology is done through heart rate and breathing. It will show you whether you’re in a sleeping or wakeful state. This technology all needs to be taken with a pinch of salt as we know that there can be some errors in these assessments.

Modern sleep trackers also make a digital recording of the sleeper’s bedtime habits. Instead of having to record all this data yourself, your phone or device will do that for you. It will help you be more consistent in monitoring your sleeping habits since the device is doing all the hard work for you.

Looking at the statistics on your fitness tracker can give you the insight you need to change your bad habits — just don’t do it at night like this gal. Shutterstock.

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29. Opening Your Eyes To Sleeping Habits

The main benefit of sleep tracker technology is not actually the information that they provide. It is that people will track their sleep, and then it will become a habit that good rest remains one of their top priorities and at the top of their mind.

Through this, people will pay more attention to their sleeping habits and will more likely be able to pinpoint the issues that are causing their sleep deprivation. From this, they will then be able to make lifestyle changes to start to enjoy good and proper sleep.

Sleep deprivation may be the main cause of weight gain because people aren’t aware of what the cravings really mean. Shutterstock.

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30. How To Avoid Sleep Deprivation Cravings

Now turn it all around, right back to the beginning – how sleep deprivation is the cause of weight gain. When we are tired, not only does our brain crave sugar and carbs, but we are also too tired to make anything that is probably what our body needs. So, how do you get around this issue?

A dietitian at The Johns Hopkins Hospital says that “A diet that’s high in saturated fat, sodium, and sugar can lead to obesity, elevated blood cholesterol levels, and high blood pressure – all of which are risk factors for heart disease.” Don’t let your sleep deprivation cause these issues for you when there are actually solutions!

Spend more time making healthy meals rather than running out to get fast food. Shutterstock.

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31. Make Time To Be Healthy

He also says that you can still eat healthier when you’re on the go, so despite your time constraints or lack of sleep – you can still maintain a healthy lifestyle that will probably aid in better sleep for you as well. You won’t be stressed about what you’re eating or when you’ll have time to make it.

The first idea is to take time out of your schedule to do some serious meal prep. Pick one day of the week, when you can take a couple of hours to get all your food prepared for the upcoming week. Buy a selection of containers where you can place your meals and snacks. So, when you reach for something when you’re sleep-deprived, you know it’ll be a nutritious meal!

Even if you are dining in, search for the healthy options on the menu. Shutterstock.

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32. Restaurants May Be The Answer To Your Sleep Deprivation Food Needs

If you’re not one for cooking and prefer to eat out, there are lots of restaurants that are promoting healthier meals and even provide their meals with calorie counts so you can monitor exactly what you are putting into your body. The world is becoming a lot easier to stay healthy, which means you have no more excuses!

Instead of taking time out of your schedule to go grocery shopping, take a few minutes to go online and look at restaurant menus. You’ll have a better idea then of what you can expect and what you can order if that is your preference. This concept will help you avoid making bad food decisions when you’re out and sleep-deprived and under pressure from the waiter to pick your meal!

Consider soup as a side, but don’t pick anything that’s cream-based; that’s just extra calories. Shutterstock.

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33. Eat a Small Salad or Some Soup

If you’re still not sure what to order since sleep deprivation affects your ability to make decisions, start with a small salad or even a broth-based soup. It is very nutritious and will also help fill you up before you decide on your main course. This food will mean you’re less likely to pick a big carb-loaded dish.

Instead of ordering something fried, try something that is baked, broiled, or grilled. Fish or skinless chicken is excellent when you are trying to maintain a healthier lifestyle, and they’re delicious items to order at restaurants too! Also, try your best to avoid greasy or oil meals.

A small salad is a better choice than a bag of chips or a side of fries. Shutterstock.

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34. Say Goodbye To Your Side Orders

We know it’s instinctive and delicious to order your meal with a side of chips, coleslaw, or even some buttery mashed potatoes, but challenge yourself to substitute these sides for something like vegetables or a salad. They are often just as delicious and, of course, a lot more nutritious when trying to curb your sleep-deprived brain.

Another issue with restaurants is that their portions can be too big. Train yourself to ask and see if they can do a half portion for you – or ask if they can put the other half in a takeaway bag for another healthy meal for another day? But, when a restaurant is involved, it often means dessert.

Are you craving sweets? Consider fruits instead of cookies and cake. Shutterstock.

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35. You Can Have Your Cake and Eat It, Too

You don’t have to deprive yourself of dessert and sleep! There are often slightly healthier dessert options, and you don’t always have to pick the chocolate cake with a massive serving of ice cream. Opt for something like fresh fruit or even a sorbet if you have a craving for something like ice cream.

You also don’t have to go out to eat if you aren’t someone who can prepare healthy food. You can also order fast food. Yes, you heard that correctly – not all fast food is bad food! You don’t have to order a cheeseburger with salty fries on the side. There are a lot more healthy options on the menu, and some even provide you with the calorie count so you can make smart food decisions despite your lack of sleep.

Fast food can be healthy when you have more control over what’s going into your meal options. Shutterstock.

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36. What About Fast Food?

Try going to a fast food place that gives you control over what goes into your order. For example, if you are at a sandwich fast-food chain, ask them not to put mayo on your bread, order extra veggies, and maybe even as them to put your toppings onto some healthy whole wheat bread. This option is a healthier way to give in to your sleep-deprived carb cravings.

Fast-food restaurants like this will also often have things like salads or even soups. You don’t have to go for the obvious choice, but it will still be easy and convenient. Some fast-food restaurants will offer you build-your-own bowls or grilled meat and vegetarian options too. Your opportunities are endless!

If you’re still craving fast food, order off the kid’s menu. The portions are much smaller so they’re more forgiving. Shutterstock.

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37. Order From the Kiddie Menu — Yes, Seriously!

Some tips when you’re passing through a more traditional drive-thru after a sleepless night include avoiding the fried options. Ask if they can instead give you grilled chicken breast on a sandwich. Also, order small portions instead of being enticed by the “supersize.” Perhaps even try out the kid’s menu, which will give you the taste of the fast food you’ve been wanting but not a huge portion.

You can also pass on any calorie-packed sides and toppings. And to top it off, don’t order a sugary drink with it. Get something with no sugar or one of their fat-free options. Cutting this out will be good for your health and teach you good eating habits when you aren’t doing so well with the sleeping side of life.

Already-prepared meal kits can teach you how to cook healthy. Shutterstock.

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38. Try a Home-Cooked Meal Kit

The last but not least option to eating healthy when sleep deprived is home-cooked meal kits! You can literally order them for the week and know that you’ll have food to make for every single day. Meal subscription boxes can be lifesavers for the sleepless! You’ll get delicious and healthy homemade meals without the bother of having to grocery shop when you’re already exhausted.

There are hundreds of different companies that offer this kind of service, which means that you have so many options when it comes to different types of cuisines. The cost is definitely more than if you went to the store yourself, but when you factor in the ease and convenience of the delivery service, it evens itself out.

The healthier you eat, the better quality of sleep you get each night. Shutterstock.

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39. Prepare For Sleepless Nights With Good Food

With pre-measured ingredients, you won’t have to use your brainpower too much, which will definitely be depleted when you haven’t gotten your 7-9 hours of sleep in. You’ll also avoid wasting any ingredients that you may have bought unnecessarily if you’ve gone shopping while feeling sleepy.

It’s terrific that scientists have discovered the correlation between sleep deprivation and unhealthy eating habits – we can now be aware of them and put measures into place that will prevent sleep deprivation from ruining many aspects of our lives. Pick healthy options, track your sleep cycles, go to bed when you’re tired, and let’s hope you wake up feeling rejuvenated and ready to do it all again tomorrow!