6 Tricks To Sleep Like A Baby... For Weight Loss!

6 Tricks To Sleep Like A Baby… For Weight Loss!

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Losing sleep over not being able to lose weight?

Well, losing sleep might be the very reason why your weight loss progress is being sabotaged!

How Poor Sleep Makes You Gain Weight…

Studies have shown that women who sleep for five hours or less every night usually weigh more than those who sleep for at least seven hours a night.

There is substantial medical evidence to suggest that weight loss and sleep are connected.

A 2010 study published in the Annals of Internal Medicine in fact said that cutting down sleep reduces the benefits of weight loss programs and dieting.

Also, dieters felt hungrier when they cut back on their sleeping hours.

Researches have also suggested that the number of hours you sleep (possibly even the quality of sleep) may affect hormonal activity which in turn is related to one’s appetite.

Seven to nine hours of sleep is critical to controlling the hormones that stimulate hunger.

Too little sleep will make you feel more hungry and can get in the way of weight loss…

Also, it is much more difficult to “just say no” to unhealthy cravings when you are tired.

So what can we do about it? Here are a few tips to get a better night’s sleep…

 

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1.  Get MORE Sunlight…

When your eyes are exposed to the sun, your brain produces melatonin.

Melatonin is a hormone that helps you sleep.

When you’re exposed to the sun in the daytime, your brain produces natural melatonin at night.  This helps you get a good nights sleep.

Also, sunlight helps keep your circadian rhythms in sync.

Researchers at the University of Colorado Boulder found that campers who spent the whole day outdoors woke up and fell asleep at the same time every day.

Plus, even if it’s something as easy as a walk around your neighborhood, just 20 minutes per day of exercise really adds up to real, meaningful weight loss over the long run!

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2.  Get LESS Screen Light…

One reason you may have trouble sleeping is because you have a phone on one side of you, a laptop on another, and a television blaring in front of you.

These are known to give you a lower quality of sleep, and they make it harder for you to go to sleep

Scientists at the Rensselaer Polytechnic Institute discovered that it only takes two measly hours of exposure to a device with a backlit display for melatonin supression to occur.

Professor Mariana Figueiro states, “Our study shows that a two-hour exposure to light from self-luminous electronic displays can suppress melatonin by about 22 percent.”

3.  Let NO Light In The Bedroom…

If you have a bright lampost on your street, a lit building outside your window, or live in an urban environment; it’s pretty hard to get pitch blackness.

Artificial light is linked to a decrease quality of sleep because it lowers your production of melatonin.

Without melatonin production, you don’t get as drowsy, and have a hard time falling asleep.

If you live in an urban environment, try to get some blackout shades so that you can get pitch blackness.

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4.  Make Your Bedroom Conducive To Zzzzs….

Make your room conducive to sleep.

Having a blue room is shown to help you sleep better, but a purple room may hinder your sleep.

Make your bed inviting.

Extra soft sheets, a great mattress, do whatever it takes to feel comfortable in your bed.

Nothing comes close to having a great pillow that you can sink your head into or wrap your body around to usher you into sleep.

 

5.  Sleep in A Colder Environment…

When our body temperature is declining, we sleep best, according to the journal Sleep Medicine Reviews.

This is particularly true for insomniacs, who generally have a higher core body temperature at night.

Try setting your thermostat as low as 60 degrees at night to help your sleep.

Or do what I tend to do: take a shower just before bed.

This will drop your core body temperature and help you get to sleep fast.

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6.  Get More Exercise…

Exercising 20 to 30 minutes may help reduce the amount of time needed to fall asleep by half.

It’s better to do this early in the morning, when you’re more alert.

Plus, working out early is the best time for fat burning.

Working out before bed will only leave you feeling pumped and make it hard to fall asleep!

If you do work out late, it’s a good idea to take a hot shower before bed, which will help you sleep better.

7.  Drink SlimTea…

Did you know that SlimTea assists your brain with the production of dopamine and serotonin?

This will help you remain MORE productive all day, and sleep BETTER at night.

Plus it’s low in caffeine, so you can have a roaring metabolism all day, and then sleep more soundly at night.

If you’re having trouble sleeping, one of the best things you can do is to replace bottled beverages, sodas, and energy drinks with SlimTea.

It only has about a third the caffeine as a cup of coffee – but it gives you a gentle boost of natural energy all day!

==>  Read more about SlimTea HERE.

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References:

  1. http://annals.org/article.aspx?articleid=746184
  2. http://www.colorado.edu/news/releases/2013/08/01/week%E2%80%99s-worth-camping-synchs-internal-clock-sunrise-and-sunset-cu-boulder
  3. http://www.usatoday.com/story/news/nation/2014/07/20/sleep-loss-weight-gain/7507503/
  4. http://www.sparkpeople.com/resource/wellness_articles.asp?id=129.
  5. http://www.lrc.rpi.edu/resources/newsroom/pr_story.asp?id=235
  6. http://www.huffingtonpost.com/2013/05/16/bedroom-paint-colors-sleep_n_3286774.html