Aside from eating well and exercising, sleep is equally important to losing weight. Lack of sleep not only impacts negatively on the body’s metabolism, but also increases hunger. Slow metabolism and increase in hunger are two ingredients for steady weight gain.
So how do you fall asleep fast and get the best rest possible? The 9 sleeping practices outlined in this blog will help keep you refreshed and also take control of your weight.
- Maintain a Consistent Sleep Schedule
Keeping to a sleep schedule will help improve the quality of your sleep. You can choose a bedtime when you know you’ll easily fall asleep without tossing and turning. You should wake up naturally without an alarm clock if you’re getting enough sleep. - Be Smart About Napping
If you have trouble sleeping at night, one good way of catching up on lost sleep at night is through napping.
However, you need to be smart about it. Limit it to around 15 minutes or more in the early afternoon and you should be good. - Never Go to Bed On An Empty Stomach
This doesn’t mean you should be stuffed at night, as going to bed on a full stomach can interfere with your sleep patterns just as much as having an empty stomach before your bedtime. A light snack 1-2 hours before your bedtime is enough. Avoid foods high in carbohydrates and concentrate on high protein foods like soybeans, turkey, yogurt, etc. - Drink a Warm Beverage
Recommended warm beverages are a glass of warm chamomile tea or milk. Most herbal teas without caffeine are good as well. - Cut Caffeine Intake by Late Afternoon
Caffeine effects can last up to 12 hours even if you drank it early in the day. This includes cocoa, coffee, black tea, and caffeinated soda. - Exercise Daily
Engaging in daily exercise will help get your body ready for rest at night. Although vigorous exercise is the best, any light exercise will do. - Make your room “Sleep-Conducive”
Design your room in a way that it’s very conducive for you to sleep. Do away with any disturbing lights at night and keep your bedroom cool at a temperature of between 60 and 67 degrees. Try to put your phone down early too. The screens light can keep you awake for much longer if you use it right before you try to sleep. - Sleep on a Comfortable Mattress and Pillows
Your mattress and pillow is meant to provide you with full support and comfort while you sleep. If your mattress is more than 7 years old, you should get a new one because your body and bed will naturally change with time. Pillows should be replaced every year however. - Take a Hot Bath
Taking a hot bath at night will help relax your body and prepare you for sleep.
Doing these things will definitely help you sleep better, as well as help you get out of bed in the morning feeling refreshed and ready for the new day.