Sleep is a very important part of improving your health and body composition, it helps our bodies and minds recover. Bad sleep will encourage your body to store fat, ages us faster and upsets the hormonal balance within our bodies. Did you know that armies use sleep deprivation as a torture method?!
To get a better nights sleep try to create a routine.
You don't get up and start your day at 100mph in the morning, likewise you can't go from being wide awake to a great nights sleep at the flick of a switch.
Our bodies like regularity, so aim to go to bed and wake up at the same time every day. It may not be possible to do this consistently day after day, month after month but aim to be as consistent as possible.
When your consistent with your routine your body will produce the right hormones at the right time to make you feel sleepy before bed and help you to wake up feeling refreshed.
Try to plan when you have your last meal and avoid having it right before bedtime, as this can disrupt your ability to fall asleep. eat a regular or smallish meal a few hours before bedtime. Try to limit your fluids 2-3 hours before bedtime, because drinking too much before bed time can cause you to wake up needing to use the bathroom. If you still wake up for the toilet, there are hormone imbalances at play.
Reduce your alcohol and caffeine intake. The old story of having a night cap before bed to help you drift off is a myth and drinking more than one or two alcoholic beverages can interfere with your sleep as can too much caffeine. Who feels rested after a heavy night drinking?
Turn off all electronics and stop using any electronics at least 45 minutes before bed. Your bedroom should be dark and almost cave like (without the bats and creepy crawlies) The brain produces melatonin as light brightness decreases. Melatonin ensures deep sleep and there has been research that shows it may regulate our metabolism, too much light means not enough melatonin. Get those back eyed blinds
Try to sleep for between 7-9 hours. aim for 7 minimum. If you need to get up at 6 am don't make the mistake of stopping what your doing at 9:59 and expect to be asleep by 10pm, instead get to bed at 9:30 and you will be asleep by 10.
Sleep is very important for your health and productivity but also for weight loss. When you sleep you produce a powerful fat burning hormone called growth hormone. You only produce this at 2 times - when you sleep and when you exercise under the right intensity. Since you only produce this hormone during these too times its important to make sure that you get a good quality of sleep if you are trying to lose weight
