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Proper Sleep to Lose Weight

weight loss wellness Jul 17, 2020
Sleep is CRUCIAL for weight loss. It helps regulate hormones, decrease cravings, improve digestion, and so much more! Just 1 night of suboptimal sleep can lead to poor food choices the next day. If you feel like you are doing everything to lose weight but not seeing results, it may be your sleep! Follow these tips for a more restful night's sleep.
1. Set up a proper sleep environment
Your room should be as dark as possible. If needed, try this eye mask from amazon! Try to keep the room slightly cool. It should also be QUIET other than some white noise from a sound machine, fan, or rain sounds on youtube.
2. Set a Bed Time and a Wind Down Time
That's right, adults need bed times, too! By setting the time you want to start winding down and setting a time you want to get to bed, it helps your body get into a rhythm and produce sleep hormones (like melatonin) at the right times!
3. Create a night time routine
When you start your wind down, try to have a routine that you do each night to help signal to your brain that its time to relax. This could be washing your face, brushing your teeth, lighting a candle, reading for 15 minutes, and then rubbing lotion on your hands (lavender is a great scent for relaxation!). By doing the same thing every night, you will be forming habits that make is easier to create a consistent sleep schedule.
4. Try Headspace
Headspace is an amazing app that promotes restful sleep. They have sleepcasts (basically a bed time story!) you can listen to that help you relax. They also have calming noises, guided relaxation, and SOS for if you wake up in the middle of the night.
5. Eat a varied diet
There are tons of nutrients that help promote better sleep including:
  • Magnesium (almonds, pumpkin seeds, greek yogurt, salmon)
  • Potassium (avocado, banana, salmon, sweet potato)
  • Amino acids (chicken breast, turkey, eggs)
  • Melatonin (eggs, pistachios)
  • Choline (egg yolks, tomatoes)
  • Tryptophan (red peppers, turkey)
  • & more! The more variety the better. Focus on lean proteins, lots of fruits and veggies, nuts/seeds, and whole grains
6. Track your sleep
You can track your sleep if you wear a smart watch, or you can simply right down the time you go to bed and time you wakeup to hold yourself accountable to improving your sleep. Strive to reach 8 hours/night. If you need to start slowly, that's okay! Set a goal of 6 hours consistently for example, and go from there.
Sweet dreams!