SLEEP - The X-Factor in Transformation

When people think fat loss progress and results, what do you think they think about?

What should I eat? Cut carbs? What's the right or wrong type of fats? How much exercise?

What about quality of sleep????

Getting enough sleep won’t just invigorate you; it could also help control how much you eat. A lack of sleep is linked to overeating—especially the over consumption of junk food—which can lead to weight gain

.

Two hormones that help regulate hunger—ghrelin and leptin—are affected by sleep: Ghrelin stimulates appetite, while leptin decreases it. When the body is sleep-deprived, the level of ghrelin spikes, while the level of leptin falls, leading to an increase in hunger.

Another factor is at play, too. A lack of sleep kicks off a process in the body that raises the blood level of a lipid known as endocannabinoid. This acts on the brain in a similar way to marijuana, making the act of eating more enjoyable, especially in the evening. But it increases hunger for specific types of foods, such as cookies, candy, and chips. In fact, people who don’t get enough sleep eat twice as much fat and more than 300 extra calories the next day, compared with those who sleep for eight hours.

Not only does a lack of sleep interfere with hunger signals, but there’s also the problem that less time in bed simply gives you more hours of the day to eat. Preventing overeating—as well as obesity—starts with creating a healthy bedtime routine. To manage your weight and how much food you consume, aim to go to sleep and wake up at the same time every day of the week, and give yourself enough time in bed to get seven to nine hours of sleep.

LACK OF SLEEP is the one thing that can derail even the best training and the greatest nutrition plan.

So here are some things to consider to get a good night sleep:

MEDITATION: Not for everyone, but I personally have found using a meditation or sleep app called CALM very helpful.

SUPPLEMENTS: Such as Magnesium, helps to relax your muscles and can also help with sleeping if taken in the evening before bed.

Melatonin, is a hormone that is naturally made by the pineal gland. It helps you fall asleep by calming the body before bed. (These are 2 I use)

TURN OFF FROM TV AND ELECTRONIC GADGETS: Turn these off 30 minutes before bed.

COFFEE: Limit to 2 cups a day.

ALCOHOL: Limit alcohol.

GO TO BED THE SAME TIME EVERY NIGHT: This will help regulate the body's clock and could help you fall asleep and stay asleep for the night.

BANISH ANY NON-SLEEP RELATED ITEMS: Ideally, the bedroom environment should be reserved for sleeping and sex and nothing else. Certain items should never be in the bedroom. because they could affect your ability to sleep restfully. Bringing in technology, like a laptop or TV, and other items unrelated to sleep, like laundry, can interfere with optimal sleep. Anything that reminds you of the office or chores, or doesn’t relax you, shouldn’t be present in the bedroom. A television in the bedroom is a cue for feeling mentally aroused which is not conducive to falling and staying asleep and can also distract us from winding down at the end of the day and relaxing into sleep. The glow from an alarm clock can disrupt sleep. Consider turning the clock around and placing it at least three feet away from you head. Also, try an alarm clock that emits an amber tone instead of a blue light.