Are you struggling to get a good night sleep, having to wake up in the middle of the night? Do you find that your belly fat loss has dramatically slowed down? Here are 7 easy ways to improve the quality of your sleep, so that you can kick start your belly fat burning and feel amazing.
Being a busy individual, who's running around all day at your work, you come back home and your body feels like a train wreck, your mind is racing at 1 million miles per hour and your stress and anxiety is reaching it's peaks...
You are not alone...
Here in Australia and specifically in the Sydney city, where I reside... people seem impatient, angry all the time and super stressed out...
And who can blame them?
Overloaded with work, deadlines, salary cuts, annoying co-workers and bosses and even having young kids, the list goes on.
It's no wonder that many busy individuals can't get a good night sleep.
This lack of proper sleep, can DRAMATICALLY affect your belly fat loss and overall general health and well being... Let me explain how...
You might be experiencing things like...
Waking up in the middle of the night, having to go to the bathroom, restless nights, slowed metabolism, increased hunger and lack of satiety during the day, your belly fat and gym results have stalled... the list goes on.
So why is sleep, really that important to help you burn your belly fat?
Sleep is the silent hero of fat loss... No one truly understands it and pays much attention to it...
Sleep affects 3 major hormones of your body, which directly impact your belly fat loss - Leptin, Ghrelin and Cortisol.
If you Lack Proper Sleep, your body...
1. Decreases your Leptin levels - Causes you to feel hungrier and eat more in each meal.
-Think instead of eating 300-400 calories, you eat 600 calorie+ heavy meals.
2. Increases your Ghrelin levels - Causes you to eat More Often during the day.
-Think instead of eating 5 times per day, you might be eating 7 times.
3. Increases your Cortisol levels - Your Stress Hormone, which forces your body to reserve energy and hold on to your belly fat.
-No wonder, your belly fat isn't budging right?
So what are the 7 easy ways to help you improve the quality of your sleep, so you can start burning your belly fat? Here they are...
1. Don't drink too much water in the arvo/evening
Although drinking lots of water can be a great thing, If you find that you're drinking close to 3L of water per day and you're having to wake up in the middle of the night, having to go to the bathroom. Chances are that you're drinking too much water for your body...
Fix that by cutting back on some of your water intake in your afternoon and evening meals, to make sure that your bladder is empty at night. Try cutting back on about 500ml of water and see if your sleep improves at night and if you don't wake up having to go to the bathroom.
2. Sleep in 90minute blocks
Studies show that we sleep in 90min intervals, so by making sure to get 4-5 FULL sleep cycles per evening, your quality of sleep will drastically improve and you will feel much more refreshed.
This means that instead of sleeping 6 and 1/2 hours, sleep either 6 hours for a full 4 sleep cycles, or 7 and 1/2 hours of sleep, for a full 5 sleep cycles, which I recommend.
Studies also show that if we break a sleep cycle, we are more likely to feel tired during the day, which in turn can cause you to skip gym sessions and go off track with your diet.
3. Get a massage
I personally love this one, especially if my body feels like a wreck. After a hard day at work, chances are your stress and tension levels are super high, especially around your shoulders (traps), back (lower back) and legs/feet.
So by either getting a professional massage or even asking your partner for a good back and legs massage (hopefully they are decent at giving a massage) you can really relieve some stress and tension and get relaxed for a good night's sleep.
4. Drink Chamomile tea before bed
If you feel stressed at night, drink a glass of chamomile tea to help soothe your stomach and ease your tension. I personally drink either a cup of green tea or chamomile before bed, which I find helps me to relax and sleep better.
Try not to drink too much green tea or caffeine at night, perhaps just 1/2 a cup - 1 cup. Depending on how tolerant to caffeine you are, because it can work against you and have the opposite effect, where you're unable to go to sleep.
If you're quite sensitive to caffeine I would recommend drinking chamomile tea instead of green tea, before bed, because it doesn't contain caffeine.
5. Turn your phone to Do Not Disturb
Have you had someone randomly call you at 2am in the morning? It sure isn't fun and can really disturb your sleep!
Iphone and Samsung phones have an option on their lock screen to switch your phone to do not disturb, in which case all notifications, alarms and calls/msgs will be on silent.
If you rely on your phone as an alarm, you can also purchase a separate alarm clock, to help you wake up for work instead.
6. Put away your phone 1 hour before sleep
Chances are, before sleeping you're probably on Instagram or Facebook swiping up and down and looking at some funny animal videos or friends photos, right? You won't be the first...
Your brain needs to get ready before sleep, so by putting away your phone and social media (I know it can be hard) and the blue light on your phone, it can really help to ease your brain and set the right mood for sleeping.
You might also want to turn your room lights off about 1 hour before bed, because our brains get primed for sleeping in a dark environment.
7. Create A Sleeping Pattern
This is quite an important one... I find that lately I have been waking up without the use of an alarm clock. And I feel great!
By creating a good sleeping routine, where you're sleeping for example at 10.30pm every night. And allowing your body to naturally wake up at 6am... Giving you 5 full sleep cycles of 7 and 1/2 hours of sleep...
You will find that you will feel much more energized and primed for a great day of working, eating a healthy diet and making it to your training sessions... and you will finally start burning your belly fat faster!
There you have it, 7 easy ways that you can use to help you improve your quality of sleep and burn your belly fat naturally!
No matter how busy you are or how hectic your family and work is... by placing more emphasis on your sleep, you will feel like 1 million dollars and your belly fat will start burning, lean muscle will start sculpting and you will really achieve your health and fitness goals a lot faster...
It won't be easy to always get in that perfect night of sleep, but by shifting more of your attention to the importance of sleeping, you will surely start seeing and feeling some amazing results.