Have you ever noticed uncontrollable food cravings and hunger when you’ve been deprived of a good night’s sleep?
Lack of sleep can really jeopardise your weight loss efforts, here are a few tips that may help.
16 ways to help if you can’t sleep
Have your last meal at least 3 hours before you go to bed
If you find yourself having to get up to go to the bathroom in the night try not drinking for 2-3 hours before your bedtime
Avoid alcohol completely is preferable, if you do happen to indulge have it at least three hours before you want to sleep
Avoid caffeine; remember caffeine is also in tea, green tea etc. Some people are more sensitive then others, if you feel you can’t sleep due to caffeine sensitivity then stop drinking anything containing caffeine in the early afternoon, or at least 6 hours before you go to bed.
Get into a routine, your body is happiest when it is in a consistent schedule of going to bed at the same time and awakening at the same time (even on weekends) Really it is preferable to be in bed by 10pm and certainly asleep before 11pm to give your body a chance to release toxins as well as cleanse and repair.
If you can’t sleep because you’re stressed
Keep a pad by your bed and dump down everything that’s troubling you or that you feel you need to do. This is a way of clearing the mind so it can rest too
Try listening to relaxation or guided imagery CD.s to lure you into a deep sleep
Try taking a hot bath to relax you before you go to bed
You can’t sleep unless your bedroom is a haven for rest
Leave your bed for sleeping, watching T.V, and working on the lap top etc it creates too much stimulation for the brain. If you can do those activities in a separate room. Or at least turn everything off in plenty of time before you want to sleep.
Make sure your bedroom is not too hot and not too cold around 60-70 degrees F/15.5-21 degrees Celsius
Have a completely dark room to sleep in or use an eye mask
Have a well ventilated room
Stop working at least 2 hours before you go to bed
If you still can’t sleep then try getting up and doing a relaxing activity instead of just lying there getting frustrated.
Schedule your sleep into your routine and set aside 8 hours, think of this as giving your body what it needs to ensure you can be ultra productive the next day
The more you give your body the healing/rest time it needs the lower your stress levels will be and the more energy you will have throughout the day. When you can’t sleep it creates a sleep debt which sleeping in on the weekends just isn’t enough to do the trick. The best way is to go to bed an hour earlier each night; it’s worth missing an hour in the evening to get all the potential extra energy you could have during the day.