Sleep is critical if you’re looking to lose weight or burn fat. If you’re not getting a good night sleep, you’re going to have a tough time shrinking that midsection. Why? Because when we miss sleep, our cortisol levels raise. And when cortisol is elevated, it’s difficult to burn fat, especially around your midsection. Increased cortisol translates into increased insulin, which lowers the blood sugar, which usually results in cravings for sugary food.
But how do we get that great quality sleep when we have jobs, families, and more? I have personally struggled with this one - frequently getting into bed only to lay there wide awake for hours on end. So below I’ve rounded up my tips and tricks to optimize sleep so you can wake up rested, energized, and ready to take on your day.
Stick to the Same schedule. Try to go to bed and wake up at roughly the same time each day. This helps to regulate your body’s clock and will help you fall asleep and stay asleep all night.
Develop a bedtime ritual. A relaxing, bedtime routine signals your brain that it’s time to start winding down. For me, it’s washing my face, putting on lavender lotion, and reading a book for 30 minutes - an hour. Not on my device. But an actual book. The blue light from a device will keep you awake.
Avoid naps. If you are napping during the day, cut these out if you’re having a tough time falling asleep at night. Eliminating short naps can help tremendously.
Cut caffeine. While caffeine has numerous benefits, coffee stimulates your nervous system and may stop your body from naturally relaxing at night. Since caffeine can stay in your body for up to 8 hours after you’ve consumed it, don’t drink anything with caffeine after 2pm each day. If you need a cup of coffee after that time, stick with decaf.
Reduce your alcohol consumption. I always thought I would sleep better after a glass (or two) of wine. It’s simply not true. Alcohol is known to cause or increase the symptoms of sleep apnea, snoring, and it alters melatonin production, which plays a key role in your body’s circadian rhythm.
Turn your bedroom into a sanctuary. Reduce the temperature, noise and light. Make your room a quiet, relaxing space.
Clear your mind. Easier said than done, right? This is the hardest one for me. I lay down and immediate start thinking about all the things. That is why I read a book before bed now and if that doesn’t work, I use the app Calm. I’ll put on the sleep stories and I’m out before I know it.
Get your exercise in. Of course not right before bed, but the exercise you’re doing as part of the FWTFL will help you sleep. Yes! Exercise is one of the best science-backed ways to improve your sleep. One study in older adults showed that exercise nearly halved the amount of time it took to fall asleep and provided 41 more minutes of sleep at night.
Sleep is one of the most important factors related to fat loss. One large review linked insufficient sleep to an increased obesity risk of 89% in children and 55% in adults. Other studies show that less than 7 - 8 hours per night increases your risk of developing heart disease and type 2 diabetes. If you are interested in optimal health, make sleep a priority using some of the tips above. If you have other tips, share them in the comments below!