The most likely factor disrupting your mood, sex drive, motivation, energy, and fat loss goals—aside from overeating—is sleep. 😴
The Importance of Sleep in Fat Loss and Overall Well-being
Getting less than 7 hours of sleep per night has been associated with a reduction in fat loss by a staggering 55%. Additionally, when you’re sleep-deprived, your ghrelin levels (the hunger hormone) increase, while leptin (the ‘I’m full’ hormone) is suppressed. This hormonal imbalance can wreak havoc on your appetite and weight management efforts.
I personally struggled with sleep throughout my childhood, battling an overactive mind, ADHD, excitement about life, poor food choices, and anxiety. I would often lie awake for hours, wondering why sleep eluded me.
Now?
I fall asleep within 20 minutes MAX.
How? 🤔
Try These Sleep-Enhancing Tips ⬇️
1. Get Rid of All Screens 45 Minutes Before Bed 🙅♂️📺
It’s not just the blue light emitted by screens that disrupts your sleep, but the constant stimulation of new information. When you scroll through social media or watch TV, your brain is being bombarded with new information repeatedly. Give your mind a break—put your phone down, turn off the TV, and allow your brain to wind down.
While we’re on the subject, if you have a TV in your bedroom, it’s time to rethink that choice. The bedroom should be reserved for sleep and sex—keep it that way. 👩❤️👩
2. Reduce Bright Lights 💡
Your bedroom should be as dark and dim as possible. Consider using light bulbs that emit a red hue, which mimics the natural light of dusk. If that’s too extreme, ensure you have blackout curtains or invest in a quality eye mask. Creating a dim environment signals to your body that it’s time to wind down and prepare for sleep.
3. Keep Your Room Cool 🥶
The thermal environment is one of the most critical factors affecting sleep quality. A 2019 study found that the optimal bedroom temperature for sleep is around 65 degrees Fahrenheit (18.3 degrees Celsius). Open your windows before bed or invest in a portable air conditioner. After years of threatening to buy one, I finally did, and it’s been the best investment for my sleep quality. While my neighbors are sweating it out, I’m comfortably cool in my room, which significantly improves my sleep.
4. Be Consistent with Your Bedtime ⏰
Your circadian rhythm, which regulates your sleep-wake cycle, thrives on consistency. If you’ve ever gone camping off the grid, you may have noticed that you sleep better and tend to go to bed earlier, often when the sun sets. This isn’t a coincidence. Aiming to go to bed and wake up at the same time every day helps your body get into a regular sleep rhythm.
By incorporating these strategies 80% of the time, you’ll not only feel better and look better, but you’ll also become a fat-burning machine.
Takeaway:
Prioritise sleep as part of your health and fitness routine. If you need personalised advice on improving your sleep, diet, or overall well-being, don’t hesitate to reach out to me. A good night’s sleep is just one step away from a healthier, more energetic you!
