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Sleep issues and weight gain
I don't have any health issues except sleeping problem. I can't fall asleep and if I do I wake up in few hours sometimes it's lesss than an hour. This gives me headaches every morning and I am low on energy and always tired. This has also resulted in weight gain ( not sure ) I am off the caffeine for 3 weeks now .
I'm not sure how do I resolve this cycle if sleeplessness nights and not able to stay healthy even with healthy diet.
What health check ups should be done or things to do for a 40 year woman to lose weight and follow proper diet and get good sleep?
Answers (11)
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For more information or to contact me directly or via phone or for online counseling contact https://wa.me/message/vb6twvy2bpl2k1
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Dt. Ankita
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Ayurvedic herbs, lifestyle change and dietary changes needed as per constitution. Consult on app personally
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Ms. Dt.jyotiyadav
Dietitian/Nutritionist
5 yrs exp
Gurgaon
Here’s some tips u can follow
1. **Establish a Routine:** Try to go to bed and wake up at the same time every day, even on weekends.
2. **Create a Relaxing Environment:** Make your bedroom conducive to sleep by keeping it dark, quiet, and cool.
3. **Limit Screen Time:** Avoid screens (phones, TVs, computers) at least an hour before bed, as the blue light emitted can interfere with sleep.
4. **Manage Stress:** Practice relaxation techniques like deep breathing, meditation, or yoga to reduce stress levels.
5. **Watch What You Eat and Drink:** Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can disrupt sleep.
6. **Exercise Regularly:** Regular physical activity can improve sleep quality, but avoid vigorous exercise close to bedtime.
7. **Seek Professional Help:** If sleep issues persist, consider consulting a healthcare professional for personalized advice and treatment options.
As for weight gain, focus on maintaining a balanced diet, staying physically active, and managing stress levels. Consider consulting a registered dietitian or a healthcare provider for personalized guidance tailored to your specific needs and goals.
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Ms. Neelam Wasnik
Dietitian/Nutritionist
15 yrs exp
Navi Mumbai
Hello,
Sleep is essential . Lack of Sleep leads to hormonal imbalance, digestion issues , weight loss, weight gain, stress.
Need to have a detailed on call conversation to understand your health issues and all below information.
To plan your diet chart and correct lifestyle I need to know all below information :-
Age
Height
Weight
Medical history if present
All recent reports of medical issue
Diet habits
Daily detailed eating pattern
Details about exercise
Sleeping pattern
Weight loss is a collaborative result of well balanced nutrition, physical activity minimum 4 times to maximum 6 times / week for about 30 mins to 60 mins , 7-8 hrs undisturbed sleep every night and stress management activities on daily basis for about 30 mins minimum in whole day.
Kindly connect with me through Direct Practo consultation with above detailed information.
You can DM me on below link to get connected
Health Mantra by Neelam Virtual Clinic https://g.page/r/crggz6vppafaebm
Or Health Mantra by Neelam Virtual clinic
https://www.facebook.com/health-mantra-1486397738137812
Next Steps
Connect through Direct Practo consultation.
Monday to Saturday,8-10 pm
Health Tips
Meanwhile here are few things to start with while we connect on the call :-
* Have small and frequent meals at a gap of 3 hrs.
* Have 3 lit of water per day.
* Start brisk walk for 15 mins per day.
* For stress management do start with 15 mins Anapan technique or indulge in your hobby activity minimum 15 -20 every day.
Be connected on above link for more information and exercise video and information .
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Ms. Neema Yadav
Dietitian/Nutritionist
5 yrs exp
Kolhapur
Healthy afternoon,
Eating too quickly or skipping meals, over abundance meals, irregular meals timings and poor food quality.all are dietary causes of sleep disorder spicy foods, stimulating and adverse foods reactions may be additional factors.
Kiwi, cherry, milk, fatty fish, nuts and rice have been found to aid sleep and relaxing.
Avoid caffeine, alcohol, heavy meals before bedtime for healthier sleep patterns.
Healthy nutrition and sleep are connected.
Health Tips
Bedtime take :
1 cup chamomile tea - for better sleep and feel relax
OR
1 cup saffron milk - 1 cup milk + 2-4 saffron strands without sugar boil and drink - for better sleep
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Kindly connect with me on practo app over consultation with your routine to help you better
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Ms. Faiza Naz
Dietitian/Nutritionist
7 yrs exp
New Delhi
Hi, sleepless can be caused by so many reasons first you should find out the reasons with tests like PSG etc. or if you are facing any issues like anxiety, depression need to rule out that with proper diet.
Next Steps
You can reach me out for further guidance.
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Ms. Samriddha Dasgupta Sarkar
Clinical Nutritionist
20 yrs exp
Kolkata
You can try Chamomile tea 1 cup before bedtime
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Ms. Shivani Pathania
Dietitian/Nutritionist
6 yrs exp
Delhi
Several factors can reduce melatonin production in females:
1. Age:Melatonin production tends to decrease with age, particularly after menopause.
2. Light Exposure:Exposure to artificial light, especially blue light from electronic devices like smartphones, tablets, and computers, can suppress melatonin production. This is particularly relevant in the evening hours, as exposure to bright light before bedtime can disrupt the body's natural sleep-wake cycle.
3. Shift Work:Working night shifts or irregular hours can disrupt the body's natural circadian rhythm, leading to decreased melatonin production and difficulty sleeping during the day.
4. Stress:High levels of stress can interfere with melatonin production, as the body may prioritize the production of stress hormones over melatonin.
5. Certain Medications:Some medications, such as beta-blockers, nonsteroidal anti-inflammatory drugs (NSAIDs), and certain antidepressants, can interfere with melatonin production or its effectiveness.
6. Hormonal Changes:Hormonal fluctuations, such as those associated with menstruation, pregnancy, or menopause, can affect melatonin levels and disrupt sleep patterns.
7. Environmental Factors:Environmental factors such as noise, temperature, and uncomfortable bedding can also impact melatonin production and sleep quality.
8. Diet and Lifestyle:Poor diet, excessive caffeine or alcohol consumption, and irregular sleep schedules can all affect melatonin production and disrupt sleep.
9. Medical Conditions:Certain medical conditions, such as sleep disorders, depression, anxiety, or thyroid disorders, can affect melatonin production and sleep quality.
Next Steps
If sleep disturbances persist, consulting with a healthcare professional is recommended for further evaluation and guidance.
Health Tips
This may include creating a conducive sleep environment, practicing relaxation techniques, establishing a regular sleep schedule, and limiting exposure to artificial light before bedtime.
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Ms. Trupti Padhi
Dietitian/Nutritionist
1 yrs exp
Bhubaneswar
Gud evening pls try to connect with physician for blood tests to be done at first.
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