Sleep is really important for recovery and fat loss but some people struggle with finding a proper sleep routine. The unfortunate fact is; if you aren’t sleeping efficiently you will not properly reap the benefits of good exercise and nutrition. Also, lack of sleep or a deprivation of enough sleep causes increases in ghrelin, (hormone responsible for stimulating hunger). Often resulting in cravings the next day and an insatiable appetite.
First up, how much sleep do you need. We suggest a minimum of 7 – 8 hours per night.
Just a few changes can make a big difference when it comes to getting a good night’s sleep.
- Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.
- Engage in some form of movement daily. This doesn’t necessarily have to always be vigorous, but even light exercise such as going for a walk is better than no activity.
- Try supplementing with magnesium. The most powerful relaxation mineral available, I take magnesium most nights going to bed. Clients who suffer from disrupted sleep find it makes a massive difference to sleep quality, contributing to a deeper nights sleep.
- Wind down.Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading or take a bath. If you have trouble sleeping, avoid using a laptop, Ipad or phone in bed. The type of light which emanates from these devices down regulates sleep hormones and up regulates hormones which will keep you awake.
- Use a black out blind.Artificial light from the street can disrupt sleep quality. Make sure to keep your bedroom as dark as possible.
We hope these tips help you get a better nights sleep tonight!