One of the most important parts of your fat loss journey is going to be getting enough sleep, but this is often forgotten about when people are looking at what needs changing.
Sleep is a vital part of keeping your body healthy, and if you want to remain well, then you need to make sure you are getting the right amount of sleep. This is because your body needs time to recover from the day and release the necessary hormones into your bloodstream. Down below, you are going to find ten of the ways to improve your sleep for better fat loss results.
1. Reduce Stimulants Later in The Day
The most common stimulant that we consume every day is caffeine, which means you need to think about when you are drinking your coffee. Caffeine stays present in the body for up to eight hours after you have consumed it, so you need to think about setting a cut off time for when you are going to drink this as it can end up impacting your sleep.
2. Avoid Alcohol
Try to limit how much alcohol you are drinking, as this has been linked to impacting levels of sleep. Alcohol has been known to disturb the quality of your sleep, as well as your overall sleeping pattern.
3. Spend Time Outside
Making sure that you are spending enough time outside is important. Whether you are going to complete your exercise outside, you just want to go for a short walk or just spend some time reading out there, the sunlight is going to do wonders for your sleeping pattern. Sunlight improves the quality of sleep, so make sure you are getting plenty of it.
4. Invest In A Comfortable Sleep Environment
You need to make sure that the environment in which you sleep is cosy and comfortable. To do this, you need to get a high-quality mattress and good quality pillows to provide maximum comfort. This is going to be especially important if you have any kind of back or neck pain because these two issues are known to cause issues when it comes to getting enough sleep.
Further than this, though, you need to make sure that the room is free of noise. Bright lights, any kind of noise, and if the room is not the right temperature, can all have a negative impact on your sleeping habits. Include things such as black out blinds, comfortable pillows and a high-quality bed to get this right!
5. Take A Bath
Taking a bath is one of the best ways to relax, and when you are relaxed, you are going to get the best possible sleep. Use Epsom salt to relieve achy muscles and some aromatherapy for a calming environment.
6. Get A Good Sleep Schedule
You want to be making a conscious effort to be going to bed and waking up at the same time every day. If you have a set sleeping schedule, then you are going to find it a lot easier to get the amount of sleep that you need with little or no fuss. Bad sleeping patterns have been linked to long term sleeping problems, so you want to get this sorted as soon as you can.
7. Don’t Exercise Late At Night
When you exercise, you become more alert than at other times in the day. For this reason, exercising late at night or before you go to bed can actually have the opposite effect to what you are expecting. The hormones rushing around your body aren’t going to help you to settle down and get some good rest, even though exercise, in general, does have a positive impact on sleep overall.
8. Reduce Blue Light
Laptops, smart phones, TV’s and tablets all emit something called blue light, and this has been known to cause issues with sleeping patterns. Looking at these things late at night can stop you from relaxing and reaching that deep level of sleep that you need to sleep through the night. There is an app called F.Lux that you can download for your laptop to stop the blue light, so make sure you get this.
9. Eat Enough
Dropping calories can result in poor sleep, which is why you need to make sure you are eating enough. Aim for a small kcal deficit in order to lose the pounds, while maintaining a decent level of sleep.
When you are relaxed, you are going to sleep better. Try things such as meditating, reading a book or listening to calming music to achieve this.
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