Hey, gorgeous, let’s talk about sleep today. You are probably like why do I need to talk about sleep when my main focus is losing weight?
Oh, girlfriend, you know I wouldn’t talk about it if it wasn’t important. Losing weight and sleep are directly related. Here’s the thing, if you want to lose weight, then you gotta make sure your sleep is a top notch.
If you are not getting enough sleep then you will feel exhausted the next day and end up consuming more sugary food to get that sugar rush and instant energy.
When you are very tired your body looks for something that feels good and you will end up eating junk food more (1). Plus, imagine if you are tired and exhausted, do you think you will have the energy to go workout? I doubt it. You would rather want to sit on a couch and be comfortable, so you miss on your exercise as well.
Research has also shown that less sleep affects your hunger hormones (ghrelin) and satiety hormone (Leptin) (2). When you are sleep deprived, your body releases more ghrelin and suppresses the release of Leptin causing you to crave more food.
This is very detrimental to your weight loss journey, isn’t it?
Not to worry, I have you covered.
Here are 5 tips you can follow to get an amazing sleep at night.
It’s all comes round in a circle my friend. If you want to have a quality sleep, you need to exercise daily. Exercise has shown to affect your sleep. A research conducted with 2,600 people showed that doing even at least 20 min of vigorous exercise daily increases sleep quality up to 65% (3).
did you read that clearly? 65% increase in sleep quality!
Exercise also helps to cope up with stress, thus increasing your sleep quality.
Now you have more reason to exercise on a regular basis.
Get that workout in love.
It will help you become more conscious of what you put into your mouth as well. Now we got this out of the way, let’s move on to the next point.
Avoid using electronics before going to bed
These days we are so attached to our electronics that we sleep with our phone underneath your pillow.
You may wonder how I know this? No worries, I’m not a psychic or anything. I just know this because I’m guilty of it myself. “sighs closes her eyes with guilt.” I have finally changed this habit. Since you and I are so alike, I know you do the same thing :D.
Using electronics before going to bed is the worse thing you can do. Late night use of electronic and it’s light affects our Melatonin (sleep) hormone production.
Using electronics makes our brain think it’s still daytime and it’s hard for us to fall asleep in that state of mind. Therefore, if you want to have an awesome sleep, do yourself a favor and try not to use your electronics at least an hour before going to bed.
You are probably thinking, well what do I do for that 1 hour ? Hum, there are so many things you can do which does not involve using those mini creatures.
You can get into your old habit and read a book. Enjoy that love story or horror story which gives you a thrill.
Maybe you can even have some quality time with your family. When was the last time you sat with your family and shared memories? Our electronics can wait. That text or call can wait.
Remember, your family is more important. This moment will not come again, so treasure it and learn to spend some quality time with your family.
Make your room dark
As I mention before, having lights on makes your brain think it’s still a daytime. You want to have more melatonin production while you sleep so you can get to Rem (deeper) sleep and recover from stress.
The easiest ways to do this is by making your room pitch black. I’m sure you have experienced a deeper sleep when your room is dark.
Turn off all the lights and close your curtains before going to bed next time.
Say your night affirmations
Do you know what affirmations are? LOL, I’m not asking you to make you feel bad. I simply ask because I had no idea what it meant or it’s power until like couple months before.
Affirmations are saying that you repeat to yourself to feed your brain with positive energy. If you want to lose weight then you may say, “I’m capable of losing weight by working out daily and eating healthy meals. I have what it takes to become the best version of myself and I’ll achieve my goals.”
This keeps your mind in your goals and helps you eliminate all the self-doubts and fear you may have. You repeat this to yourself until you actually achieve it.
Similarly, you write affirmations about having an awesome sleep and you repeat this at least 3 times before going to bed. This helps your subconscious mind to believe yes this is true and I’m going to get an amazing sleep.
If you aren’t sure what affirmation you want to write, I wrote couple of them for you 😀
- I’m going to have an amazing sleep tonight and I’ll wake up feeling energized tomorrow morning.
- My body needs the best quality of sleep it can get, so I can recover and be my best tomorrow.
- I’m on a mission to lose weight and to make this process much easier I need quality sleep. I’m capable of letting my body rest and shutting my eyes so that my body can do its job.
These are just examples. You don’t have to follow them. Make your own that speaks to you and you believe it. Repeat these at least 3 times, I repeat again at least 3 times, before going to bed and you will see the difference.
Affirmations are very powerful if you believe in them.
Set a sleeping schedule
Last but not least, set a sleeping schedule. Setting up a schedule makes get into the habit of sleeping on time much easier because it trains your brain when it;s time to sleep.
After doing this for couple weeks you will just get in a habit of sleeping at the same time daily.
These 5 steps are very simple, yet very crucial for your health and weight loss journey. Now, girlfriend, you have everything you need to have an awesome sleep.
Share this with your friends who really need to get back into a better sleeping habit. I promise you that having quality sleep changes everything in a positive direction.
Now will you get enough sleep Love? I sure hope you will….
If you need more support then come join me in our FB community where we support each other grow and help each other with our goals. I can’t wait to see you there and help you support your goals.