There are many reasons that you should get enough sleep but did you know that it lack of sleep could be the reason you have a hard time losing weight?? When you sleep your body rejuvenates itself and is burning calories, which are good things as long as you are getting sufficient, quality sleep. According to a study, people who are sleep deprived consume 300 more calories per day than those who are well-rested. So sleep deprivation can cause you to gain 30 lbs during the course of a year. Lack of sleep increases food cravings, raises the levels of cortisol, a stress hormone, and slows your metabolism. As if that wasn’t enough bad news, people who are sleep deprived also produce more ghrelin - a hormone that increases hunger.
As I’m reading about sleep and your waistline and all the hormones that get out of whack with sleep deprivation I am reminding myself to get more sleep. The last few months have been non-stop for me and upon reflection I realize that I haven’t been making sure I sleep a good 8 hours every night. Sometimes I’ve been kept awake by my To-Do list and at others times I’ve been anxious about what I have to do the next day. I’m sure you guys can relate! :)
The goal is to sleep 7-8 hours every night. Every night. Every night. I’m repeating that part to emphasize its importance because you can’t ‘catch up’ on sleep over the weekend. Your body doesn’t work that way. So. Say it with me - Every night.
These tips I’m about to share with you will help get you relaxed and ready for a restful night’s sleep.
Figure out your optimal bedtime by counting back 8 hours from the time you have to wake up.
Now that you know what time you should be going to bed - start preparing for bed by turning off the computer, stop responding to emails/texts, getting off of social media, dimming the lights and turning off the TV. I know this sounds ‘extreme’ but the glare from all these screens keeps your mind up and going which is the opposite of what you want at this time. Allow yourself a break from all these distractions and put your rest first!
Taking a warm bath could be a good way to unwind - add some epsom salts and lavender essential oil for a soothing boost.
Sprinkle some Lavender essential oil to your pillows and sheets. Lavender is soothing and encourages a restful sleep.
Drink some hot tea before bed - like Chamomile, Valerian, Passion Flower Kava-Kava or Lavender.
Creating a bedtime ritual is a great way to create an environment where your body feels it can rest. My personal favorite is the turning off and tuning out of all the electronic devices. I admit I’m not always on point with this one but I have noticed that when I don’t take my work or social media to bed it is easier for me to fall asleep. Keep in mind that we are habitual creatures - so it may take some time to get these suggestions into your routine. Be patient and stick with it! Then you’ll be enjoying the benefits of good sleep - a healthier immune system, clearer complexion, fewer cravings and weight-loss!
Night Night Smoothie
2 cups Almond milk (or hemp/flax milk)
1 tsp ceylon cinnamon powder
1 tbsp chia seeds
1 tbsp tart cherry concentrate
3 tbsp raw cacao powder
=> Blend and enjoy.
If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N