THE 6 BEST SLEEP TIPS YOU NEED TO LOSE WEIGHT
When people think about reducing fat and building muscle, more intense workouts and stricter diets usually come to mind.
However the secret ingredient to more gains and better health is SLEEP. It’s the most underrated tool when it comes to reaching your goals. We’re so quick to jump on the next fad diet products and set resolutions to lose weight, yet our sleep never gets a second thought. Sleep is where fitness gains happen. We can eat healthy and lift heavy, but none of it matters if we do not sleep (the best we can).
Although our sleep changes as we age, it’s important that we continue to adapt with it and work for that minimum 7 hours of sleep. We know, with kids, work, school… 7 hours sounds like a pipe dream. Most people, audibly gasp or laugh when we recommend this many hours. We will put maximum effort into our nightly skin care routine, give it our all in the gym, show our kids/family/pets the most love, yet when it comes to our sleep we tend to brush it off thinking we could never do better.
We recommend increasing your sleep. If 7 hours is not attainable, then its time to work for 10 more minutes from your current minimum. And if you’re thinking “I function just fine off 4 hours”, then we’d argue that you have never felt how great you really could feel. It’s time to stop brushing it off as unchangeable. It’s time to put in as much effort to our sleep routine as our other health goals. This is in our control.
6 TIPS TO BETTER SLEEP
EXERCISE
Regular exercise decreases stress through the release of hormones and chemicals that make us feel good. Maintaining a healthy body weight contributes to restful sleeps by reducing snoring. A workout can help tell our body it’s day time (especially if we sit at a desk all day) and set our circadian rhythm to fall asleep at night time. People who exercise regularly are proven to have better sleeps than those who do not. However, if you are restless at night, try swapping out your late night HIIT session for some meditation and deep breathing or complete all strenuous workouts 2-3 hours before bed. Late night workouts can get us fired up and can deter sleep when completed right before you start to count sheep.
AVOID CAFFEINE & ALCOHOL
That’s an awfully evil statement now, isn’t it? But if your sleep is restless or you have trouble falling asleep it’s time to skip the afternoon Java. Caffeine’s effects can last up to 6 hours. Alcohol may feel as though it assists with relaxation and falling asleep. However, just because we aren’t awake does not mean we are sleeping. Alcohol helps us pass out, but we do not reap the benefits of sleep. Specifically REM sleep, that’s why we don’t dream as much after a night at the bar. REM sleep helps with with restoration.
CREATE A NIGHTLY ROUTINE
Set a time when we will turn off the electronics, the news, the lights - think as primal as possible. Evolutionary, we would set into bed with the sunset. Now, it’s easy to have stress inducing light, sounds, and stories in the palm of our hand piercing our eyes as we lay in bed. Creating a nightly routine of shutting out the world and preparing for bed with a warm bath/shower, darkness, relaxation, and technology free can help improve sleep. Pre-sleep journaling may help slow anxious and racing late night thoughts. Leave your phone and alarm clocks in another room or where you can’t see them, to resist the urge to scroll Tik Toks or watch every passing minute. Sleeping and waking at the same time each day helps us with our sleep consistency and quality by setting our circadian rhythm.
AVOID EATING BEFORE BED
Eating and digestion tells our brain it is daytime, making us feel more awake. Both overeating and under eating before bed can lead to restless sleeps. Swing for a small snack if your stomach grumbles before bed. If you’re often up to pee in the night, try reducing your liquids 2-3 hours before sleep.
GET OUTSIDE
Get outside first thing in the morning and get outside for at least 30 minutes daily. This tells your body and brain to wake up. Place your office desk near a window if possible. This will help set your circadian rhythm at night.
BED’s ARE FOR SLEEPING
And one other thing. And that’s it. Avoid lounging around in bed and watching TV or reading from your pillow. Consider getting a temperature controlled mattress and setting it to the ideal sleep temperature of about 18 degrees celsius. Reserve your bed for 2 activities only.
A personal trainer can help you create a sleep routine and hold you accountable to improving your sleep. Accept the challenge and improve your slumber by even 10 minutes to reap the amazing benefits of sleep.
MasterClass. (2021, January 27). Matthew Walker's 11 tips for improving sleep quality - 2022. MasterClass. Retrieved January 10, 2022, from https://www.masterclass.com/articles/matthew-walker-on-improving-sleep-quality#matthew-walkers-11-tips-for-improving-sleep-quality
