Sleep is really important to your weight loss efforts and overall health. Believe me there are many research studies that suggest that those people that don’t get enough quality sleep every single night will more than likely ending up living a shorter life, in comparison to those that get a good nights rest.
While this reality may not be great to hear, it is the truth and something you must face. Not only will you increase your chances of an early death, but you also increase the chances of you becoming overweight and getting some sort of chronic disease.
You’ve probably been told many times before by doctors and health experts alike, that sleep is the key to you living a long, healthy and ultimately happy life.
The great thing is that once you nail the art of getting a great night’s sleep, you will enjoy getting in bed every single night. You will enjoy having those amazingly real dreams and getting up every single day, fresh and full of energy.
So now you understand the importance of sleep, it’s time you learnt how to get it good every night.
The truth is that nobody out there intentionally tries to get a bad nights sleep.
But in truth most of you are probably not getting the best quality sleep that you are capable of experiencing. Here are some of the most common reasons why:
1. You’re not exposing yourself to any sunlight during the day
Of course most of us know the importance of not exposing ourselves to artificial sources of light after it gets dark. If you can keep this up then you will greatly increase the quality of your sleep… most of the time.
There will however be some of you that will not feel any sort of difference from avoiding artificial sources of light after dark. The reason being is that while this step is important it is even more important that you make sure that you expose yourself to a lot of light during the day.
You see, you need to train your body to understand when it is daytime and when it is nighttime. Watching television at night just makes your body think that it is daytime, so you need to make the effort to expose yourself to sunlight during the day.
It is really important that you get your day and night cycles fixed correctly so that your body knows when to be alert and active (during the day) and when to shut down (during the night).
A great way to do this is to get outside the moment you wake up to get in that early morning sunlight. Try your level best to walk about and take in as much sunlight as you possibly can.
Try to avoid staying inside all day long when you’re at work, but instead attempt to get in a few little breaks at lunch, where you step outside and enjoy that afternoon sun.
2. You’re Not Eating On Time
The truth is that the early bird always gets the worm, but this isn’t just true with birds.
Creating a habit of eating early in the morning will train your body to wake you up nice and early in order to get some food, just like a bird would get up early to get the worm.
There are many research studies out there which suggest that there are many species out there that are like the birds, in that the timing of what they eat is directly connected to their sleeping schedules.
So to increase the quality of your sleep try to eat breakfast first thing in the morning when you get up.
3. You’re Following The Advice Of Not Consuming Carbs In The Evening
You will probably have come across this piece of advice before in many of the most popular health magazines such as Men’s health and that is the advice that you should never touch Carbs in the evening. You seriously need to avoid diet scams as best as you can.
Most of the time this advice is given in order to help people lose more fat (which it doesn’t do in the first place) rather than help you to get a better night’s rest.
Yes, it is great for you to take the time to remove all the bad carbs out of your diet, but to go overboard and put in the rule that you shouldn’t be eating carbs in the evening is just plain not necessary. There are many research studies out there which prove that doing so will have no effect whatever on fat loss or sleep quality for that matter.
If you plan on eating carbs then eat them whenever you want and while you’re at it, you should avoid reading all those garbage health and fitness magazines because they are just full of terrible advice.
4. You’re Working Out Right Before You Go To Sleep
It is a fact that near the time to go sleep, the temperature of your body begins to slowly but surely reduce. The reason for this scientifically speaking is to allow your body to get ready for sleep.
The fact is that exercising at any time of the day significantly increases the temperature of the body. So questions arise as to whether or not this affects the quality of sleep that a person gets. In fact to get to the bottom of this very question, there was a research study that was conducted to find out the effects of exercise prior to sleep both with the body temperature up and down.
The participants of the study actually ran for a period of 40 minutes at 75% of their max heart rate on two different occasions. The first time, the room temperature was increased which resulted in the body temperature of the individuals rising by an average of 2.4 degree Celsius.
The second time around the room temperature was decreased and it resulted in a 1.1 degree Celsius increase in temperature.
The results showed that when the body temperature rose by 2.4, the deep sleep stage of the individuals sleep was significantly increased.
When the temperature rose by 1.1, deep sleep remained the same as before. While at first it may seem that it is good to get your body temperature risen because of the benefits of getting more deep sleep. The reality is that having too much of a good thing may just not be good for you.
Those of you that want to remain healthy and fit in the long term should focus on getting an even distribution of sleep between the different cycles. Research has indicated that those that go with longer periods of deep sleep often struggle with issues such as lack of energy, feeling hungry constantly, and ultimately they put on a lot of weight.
It’s best to workout well before you sleep, however if the only free time you have to exercise is before bed, then I’d recommend that you have a little time afterwards where you can cool down before you sleep. Perhaps taking a cold shower is a good way to cool off quickly.
5. You’re Taking Vitamin D Tablets In The Evening
So far we have seen that the timing of the food we eat and the amount we expose ourselves to artificial light after dark ultimately effects the quality of sleep that we come to enjoy. The same is true for the timing of the vitamin D supplements that we take every single day.
Think about it… vitamin D tells the body that it is daytime because naturally during the day is when a person will be getting the maximum amount of vitamin D, via sunlight exposure.
If exposing ourselves to sunlight indicates to our bodies that it is indeed daytime, perhaps taking vitamin D supplements has the same sort of effect.
While there are no official studies that have been carried out on this subject, there are many cases out there of people who have seen a dramatic increase in the quality of sleep, when they changed the timing of taking vitamin D from evening to morning, or afternoon.
If you are doing everything else well but are still getting a lousy nights sleep then I’d recommend that you start to take Vitamin D in the morning or afternoon from now on.
6. You Don’t Have a Proper Nighttime Ritual
Having a proper nighttime ritual can make all the difference in the quality of sleep that you experience every single night.
All the parents out there will understand and know the importance of developing a proper nighttime sleeping routine with their child so that both the child and the parent can get in some quality sleep every single night. Believe me, if you lead a hectic life then I’d encourage you all to think about developing some sort of nighttime ritual to prepare yourself for a night of good slumber.
I personally found this really strange in the beginning but know that you will come to enjoy it, because it will help you relieve many of the stresses that you face on a day to day basis.
Life in the modern world is full of distraction and has a lot going on. Having a proper routine in place to relax before you sleep is a great way to increase the amount of quality sleep that you get. Just start to do this about an hour before you get into bed.
Whatever it takes to relax your mind, is what you need to be doing. For some it may be doing something like yoga, for others it may be reading a book but whatever it may happen to be, just do it to help your mind relax after a hectic day of activity.
Whatever happens to get you in a peaked relaxed state is what you need to be doing on a regular basis.
So there you go guys, I really hope these tips will help you enjoy a better more quality slumber from now. The higher the quality of sleep that you come to enjoy, the easier it will be to lose excess body fat.