Your Secret Weapon for Fat Loss
It has been shown time and time again that sleep, and quality of sleep, is a determining factor in maximising weight loss AND fat loss.
HERE is my top 5 tips for getting better sleep....
- Increase Bright Light Exposure During the Day
Your body has a natural time-keeping clock known as your circadian rhythm. It essentially effects your body in a way that tells you when it is time to stay awake and time to sleep. Natural sunlight (or bright light) during the day helps keep your circadian rhythm healthy and in-check. This improves daytime energy, as well as nighttime sleep quality and duration.
My advice: Get outside on your lunch break. If you are working from home, get outside as much as you can and work structured breaks into your day. On the weekends, go outside and don't stay on the couch. Your body will thank you for it....
- Reduce Blue Light Exposure
Blue light tricks your body into thinking it’s daytime. Technology releases blue lights and interrupts our circadian rhythm every single day. This can be found in our televisions, computers and phones. There are several ways you can reduce blue light exposure in the evening.
My advice: Stop watching TV and turn off any bright lights 2 hours before heading to bed and also go into the settings on your phone and turn the blue light off after a certain time every night. You can do this very easily with a quick google search. This means that the blue light will shut off at a certain time every night and a yellow light will come up on the screen instead. This is available on both apple and android phones.
- Cut the Caffeine Late in the Day
I love a good cup of coffee. Coffee helps burn fat, elevate energy and mood and also heightens our internal core temperature. However, when consumed later in the day, caffeine stimulates your nervous system and may stop your body from getting a truly good sleep. In one study, consuming caffeine up to 6 hours before bed significantly worsened sleep quality. This means that even if/when you get to sleep, you will not sleep as deep as you can, therefore not getting the requisite sleep quality needed to recover your body and sleep better. Caffeine can stay elevated in your blood for up to 8 hours.
My advice: Stay away from caffeinated drinks after 3–4 p.m. If you can do this, you will notice your sleep quality improve.
- Be Consistent with Sleep Times
I know, it's not a perfect world. However, having a schedule that you keep in reference to sleeping and waking has tremendous benefits. Being consistent with your sleep and waking times can aid long-term sleep quality. I know personally that by having times that I stick to with sleeping gives me more energy. It also gives me more certainty and clarity with getting things done before that time. Many studies have highlighted that irregular sleep patterns can alter your circadian rhythm and levels of melatonin, which signal your brain to sleep.
My advice: Try to have a sleep schedule for the next month. Commit to a time that you will be in bed. Turn the television off, ditch the late night bingeing and get some sleep.
- Melatonin
Melatonin is a key sleep hormone that tells your brain when it’s time to relax and time to head to bed. Often used to treat insomnia, melatonin may be one of the easiest ways to fall asleep faster and enhance sleep quality. Melatonin supplements are an extremely popular sleep aid, and are not the same as sleeping pills. They are a very mild supplement that enhances sleep and have also been shown to help with gut health. I have been recommending melatonin to my clients for years, and recommend it.
My advice: Check out iHerb.com and order some. If you are someone who thinks too much before bed, can't sleep or just wants to get to sleep quicker, this will help. Check with your doctor before purchasing.
Remember, even 30 extra minutes a day will buy you an extra 182 hours per year. This is huge!