Improve Your Sleep to Shed Excess Weight
- by Stephen Touhey
Getting proper sleep every night is imperative to a healthy functioning brain, hormone balance, and metabolism. According to the Centers for Disease Control and Prevention (CDC), 35% of American adults don’t get enough sleep. The average amount of proper sleep is 7-9 hours per night. Without it, our cognitive abilities decrease, our cravings increase, our bodies have issues processing fat, and we lose motivation to complete tasks, including exercise. However, there are many ways to improve your sleep. Follow these tips to get quality sleep that boosts your metabolism and sheds those excess pounds.
1. Improve Your Diet
Did you know that just one day of unhealthy eating can impact your sleep quality? The Journal of Clinical Sleep Medicine conducted a study that suggests eating foods low in fiber and high in saturated fats may lead to less deep sleep. This is the stage where our physical and mental energy is restored. On top of that, eating foods with high sugar content disrupts our sleep entirely. Choose a high-fiber diet full of lean proteins and savory veggies to encourage a more stable night’s rest.
2. Create a Bedtime Ritual
First and foremost, turn all screens off at least one hour before bedtime. Begin pushing the stresses of the day away by relaxing in a bath or reading. You can also listen to some soothing music or a light-hearted podcast. The Sleep Foundation suggests having a light snack or cup of tea before bed to prevent nighttime hunger that will keep you awake. Also, make sure your body is relaxed by stretching it out and massaging your muscles to prevent cramping.
3. Prepare Your Bedroom
One of the biggest changes you can make to improve your sleep is keeping a clean, organized bedroom. Making your bed and changing your sheets regularly provides a space that facilitates deeper sleep. Doctors at John Hopkins Medicine suggest removing your pets from the bed and setting the temperature to 65-69 degrees. Pets elevate your internal body temperature which leads to a restless night of tossing and turning. Invest in quality window shades and soft lighting to promote tranquility.
4. Curate a To-Do List or Journal Your Thoughts
One of the hardest things to overcome when attempting to fall asleep is all the thoughts running through your brain. Before going to sleep, pull out a notebook and write your tasks for the next day. Think of all the struggles you are facing and write those down too. At the end, write what you are most grateful for and what brings you joy. Leaving off on a pleasant note will allow your brain to fully relax and find peace of mind when it hits the pillow.
5. Introduce Natural Bio-Frequency to Your Sleep Routine
Sometimes, no matter how hard we try, we can’t find a restful night’s sleep. BioActivate’s Deep Sleep Patches promote REM sleep and quality rest all night long. This non-invasive approach realigns your body’s sleep-wake cycle instead of littering your body with harmful chemicals. Wake up feeling refreshed with this fast-acting, holistic sleep aid.