How To Get Enough Sleep So You Can Lose Weight Easier!
If you can remember from some of my previous posts, sleep is CRITICAL for successful weight loss. Check them out here Sleep Your Way To Weight Loss & Sleep: Does It Really Help Your Metabolism?
Now the big questions is how do you get enough of it? Here are my favorite tips to help you get enough sleep so you can lose weight easier!
1. Plan Your Bedtime
In a perfect world we could go to sleep when we wanted and wake up whenever we felt like it, but for most of us, we don't have that luxury.
Planning your sleep into your day may seem kinda weird, but it's a sure fire way to set you up to getting enough sleep. It's not pathetic, it's not childish, it's a boundary that you need to set for yourself in order to prioritize enough sleep.
Since it is recommended to get between 7-9 hours of sleep per night ( I usually aim for 8 hours fo me personally), its important to have a clear understanding of what time you need to be up an at em'. Count back 8 hours from the time that you need to be awake and that will give you your ideal bedtime.
If you need to be up at 6am, your bedtime needs to be 10pm.
Now it is up to you to STICK to that time!
2. Have a Bedtime Routine
A bedtime routine is the time that you start letting your mind & body know that its time to start winding down and to prepare for sleep.
This is a classic method that parents have been using for decades to get their children to sleep, it works for a reason! Adults should be using this method as well.
I recommend starting by turning off all your electronics so that your mind can start to calm down. Put your phone on the charger and leave it there until tomorrow. Turn the TV off and put the laptop away. Electronics stimulate your brain which prevents it from settling down for sleep.
Maybe take a nice long shower, or a hot bath. Enjoy some hot tea & read a book. Maybe do some yoga or light stretching. What ever relax's you, do that!
I also really like utilizing aromatherapy in many forms. An essential oil diffusor with a relaxing sleep blend of lavender and bergamot. Then I dab my wrist with either that same blend of oil or something else calming like clary sage essential oils so the scent lingers around my body. I also like spraying my sheets with light essential oil spray that gives my bedding a wonderful tranquil, spa like feeling.
Maybe you use this time to write out your to-do list for tomorrow, set our your clothes , start the dishwasher and pick up the kitchen, or whatever else you think you may need to do so you don't lay in bed thinking about it all night.
1-2 hours before your planned bedtime, start your bedtime routine. My iPhone has an option to set my bedtime and it gives me a notification 1 hour before my bedtime so that I can start this process. If your phone does not have this option, simply set an alarm for 1-2 hours before bedtime so you can start your bedtime routine.
3. Make Your Bedroom an Oasis
This one is by far my favorite & the MOST impactful to help you get more sleep!
You want your bedroom to be tranquil, relaxing, comfortable and really enjoyable to be in. This will help you feel relaxed, and allow you to drop into the sleep stages more easily.
These are the 3 things you should focus on to create an oasis:
The temperature of your bedroom can have a big impact on your ability to fall asleep & also stay asleep. You want to keep your room cool, so that you do not overheat.
It is recommended that bedrooms should be 65-72 degrees at bedtime. Naturally, our body temperatures drop while we are sleeping to promote deeper sleep and keeping our bodies cool, keeps us in that deep sleep.
Turn the heat down, turn the fan on, open a window if its cooler outside, this will help create the perfect temperature for sleep.
The way your room feels is super important and has great impact on your ability to relax. Your room should be free from clutter, electronics, and work. Bedrooms should also only have a minimal art work, bright paint, family photos and any other distracting elements.
Use ambient lighting with the help of soft lightbulbs, dimmers and lamps. Avoid harsh overhead lights and especially avoid fluorescent lights.
Make sure you bedroom smells good by keeping it clean, allowing natural airflow from a window or by adding in some essential oils in a diffusor.
Listen to relaxing sounds like tranquil music, a sound machine , also the noice from the fan can be very helpful as white noise.
Indoor house plants are also great additions to a bedroom. They can keep the air clean and free of toxins, promote relaxation, reduce physiological and psychological stress , less anxiety and overall feeling of positivity.
This is the key right here! Your bed is the place you spend more than half of your life! You should take great care in making sure your bed is the most comfortable and supportive space.
You want to make sure you have comfortable and supportive mattress & comfortable pillows. Also be mindful that mattresses and pillows should be replaced every few years.
If you are going to invest in anything higher end, this is the place to do it. Choose excellent quality bedding like sheets and pillow cases. Soft, fluffy blankets, and a luxurious comforter that seals you in for a great night sleep.
Also, WASH YOUR SHEETS OFTEN. It is something that people tend to forget about but washing your sheets on a regular basis (I recommend every 2 weeks), not only keeps them sanitary, but helps the overall ambiance of your bed/bedroom and your overall sleep.
4. Bedtime Meditation
This one was a game changer for me. I have always been able to fall asleep quickly but in recent years I was finding myself waking up alot during the night and struggling to fall back asleep. In addition to some nutritional changes (waking up in the middle of the night is a sign of low blood sugar), incorporating a bedtime meditation into my routine helped me relax so much that I was able to easily sleep through the night.
I highly recommend the app "Insight Timer" , they have a ton of of options for bedtime meditations. Do not let the term "meditation" scare you. These recordings are guided visualizations and breath awareness to help the mind and body relax to prepare yourself for a restful night sleep.
I like to do this right as I lay down in my bed. Sometimes I will put in my earbuds so it doesn't distract my boyfriend, but I usually go to sleep way earlier than him so its not ever a problem. lol.
Give it a try and I am sure you feel fall asleep quicker, and stay asleep longer.
5. The Magic of Melatonin
Have you ever heard of melatonin? Melatonin is a hormone in your body that plays a huge roll in sleep! Melatonin production and release in the brain is connected to the time of day, increasing its levels as it gets dark and decreasing its levels as it gets light.
Melatonin production in the body decreases as we age, so that is why it feel like it is harder to fall asleep as we get older. Melatonin supplements are widely available to help us benefit from the effects of melatonin, even if our natural levels are decreasing.
Melatonin supplementation is safe and very effective. Unlike sleeping pills, you cannot become dependent on them, feel groggy or hungover after taking them or have a diminished response to them after repeated use.
I highly recommend HUM Nutritions "Beauty ZZZZ", it also includes calcium and B6 for added sleep supporting nutrition. You can use my code 10DCF7 for $10 off your first order.
Well there you have it! My top 5 tips for getting more sleep. I invite you to give these tips a try!
Ready to learn more about how getting enough sleep can be your missing puzzle piece to weight loss results? I teach women how to actually lose weight & ditch yoyo diets so they can get real, sustainable results & find freedom from food. You can be one of them! Learn how to actually lose weight & ditch yoyo diets by clicking here!
The information in this presentation is not intended to replace a one-on-one relationship with a qualified health care professional, and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Milan Lekay, milanlekay.com 2019