A quick message this week about sleep.
You’ve likely heard that sleep is one of the most important factors in fat loss and overall health. A quick google search reveals thousands of sites with tips on how to improve your sleep hygiene. Most of them are pretty common sense: avoid caffeine later in the day, exercise regularly and avoid alcohol.
I’m including a short list of a few more tips to try if you are struggling to get good quality sleep.
- Maintain the same sleep and wake schedule (even on the weekends). This routine conditions your body toward better sleep.
- Avoid electronic use (particularly cellphones, lap tops and other devices) that emit blue lights. Blue light interferes with your body’s ability to produce melatonin which is a hormone necessary for sleep.
- Do a brain dump 30+ or earlier before bed. Get all of the thoughts, worries, to-do’s etc out of your brain and onto a paper. You can’t reasonably work all hours of the day so getting things off of your mind can really help you to relax.
- Establish a bedtime routine: light stretch, reading a paper book (no blue light emitting devices), listen to an audio, do a meditation, cuddle, have sex, have a bath.
- Avoid going to bed really hungry or overly full.
If you are currently getting 6 hours of sleep or less, the single most impactful thing you can do for your health starting today is to work on your sleep. Like any piece of the health puzzle, you’ll ebb and flow with your progress.
Have patience with yourself and be willing to experiment.
Committed to your success,
Megan K and the team