Sleep Your Way Thin
July 3, 2017
Wouldn’t that be amazing!?
Go to sleep at night and just wake up thin, feeling fantastic and looking your best.
Well, you can.
Let me explain.
You see, sleep, rest and recovery are huge factors when it comes to not only losing weight but concerning general health, cognitive function and happiness.
This is why when these areas get affected; your whole life can take a hit.
But regarding sleeping your way thin, if you aren’t sleeping and recovering properly, your body will store more body fat.
Simply by improving your sleep, you can start to lose body fat due to your body functioning on a higher level.
This week I want to give you some of my best tools to counteract the adverse effects of lack of sleep and recovery this week.
But, to start with, we will be focusing on sleep.
Let start at the beginning of the day, because yes that will play a significant role in your sleep that night and how effective that is for you.
If you read last weeks energy tips, you may notice that some of these overlap and there is a good reason for that.
If you haven’t read the 3 part series yet go back and check them out because when combined they are unstoppable.
So let’s begin…
The Light, It Burns Master.
Getting your circadian rhythm right is a big step in the right direction.
Have you ever experienced jet lag?
That feeling is due to your circadian rhythms being out of sync with where you are in the world.
Therefore, keeping them aligned properly is going to impact your sleep and how your body functions as a whole.
The best way to them in check is…
You want to expose yourself to sunlight as soon as possible in the morning and then again late arvo to get the maximal benefit from it.
Doing this every day will assist not only with sleep but vitamin D as well, which is a factor in depression.
I like to Move It, Move it.
I am not going to go to much into this one because I feel that this is self-explanatory, but exercising will improve the quality of sleep as long as it isn’t too close to the time you go to sleep.
As well as the general rule of the fewer health issues you have at the time, the greater the quality of sleep you will have.
Not to mention it is a good step in the right direction to burning body fat.
Now It Is Time To Sleep.
Now if you are still worried about the energy during the day check out the energy series from last week, that’s going to help you in those areas, but now we are moving onto sleep itself.
Bedtime is a biggy.
Hitting the sack at roughly the same time and getting up at the same time could make a world of difference to your sleep quality.
Again coming back to those pesky circadian rhythms, having that consistency will not only improve how quickly you go to sleep but also the quality of sleep.
Now that doesn’t mean the occasional late night or sleep in will hurt you, as long as 9/10 it’s the same you will be ok.
And yes I know that is easier said than done, but it should be a concerted effort to make it happen. Now trust me I get struggling with this one. My usual start time is somewhere between 345-4am, on Saturday and Sunday I don’t have to get up anywhere near that early, so I have been known to sleep in until like 10 am.
The problem is that this then throws everything off, and I know for the next few days I won’t go to sleep as well or wake up properly.
Now I know this is an extreme example but gives light to the importance of consistency.
You can even set specific sleep cycle alarms on your phone now, but using the phone for this can come with its own problem, which leads me into my next point.
Sky Net Is Coming.
So two points need to be made on this one.
One, the technology will take over the world.
And two, Backlight (blue light) and electronic devices.
Ok, I kid about the first one.
But my second point is broken down into two components.
The first one applies to anything that has a lit screen.
Phones, computers, and tablets are the worst offenders, but TV’s can be just as bad.
What this light does is stimulate your brain to think that it is still daytime (Remember those circadian rhythms?) this means that your body won’t produce the right hormones to help you fall asleep and stay asleep.
(We will be discussing ways to encourage this later)
Thus, by sitting on your phone or tablet right up until you go to bed, you’re saying to your brain it is still time to stay awake.
There are two things you can do for this.
- You can buy special orange tinted glasses and turn your phone onto to sepia mode. Super in fashion right now and a must have accessory 😉
- And this is my personal favorite, turn off all electronics and do something else. I always recommend talking with a loved one or reading a fantasy book. These will help unwind the mind, lower stress levels (which is a big one that will be coming up later in the week) and allows your body to go to sleep naturally.
The second part of this is the electronics in general.
We want to remove as many as possible from the bedroom.
That should include TV’s, laptops, digital clocks, phones, etc.
If you must keep your phone in your room, do, but everything else should go, and the phone should be in airplane mode.
Light, Cameras, Sleep.
This goes hand in hand with what we were just talking about.
Removing as much light as possible from your room is a go-to move for improving sleep, blackout curtains, turn all lights off, remove everything even digital alarms clocks, and wear a sleeping mask.
Being in full darkness will allow deeper and more restful sleep.
The Bed Is for SLEEP, and Extra Curricular activities only.
Now, this is one that gets broken a lot more frequently than it should be, sitting in bed watching TV, working on the computer or even reading or worrying teaches your body that this isn’t where you relax and go to sleep.
Try to minimize these as much as possible.
If you find yourself lying in bed for 15-20 minutes get up and do something else (that doesn’t involve a screen) until you are tired and then return to bed, do this as many times as required.
The World We Sleep in.
We have spoken about light, but the other things that you should be looking at are, clutter in the room, noise, and temperature.
You want it to be quiet and peaceful; you can get white noise machines and things of this nature. But generally, try to arrange so that you can have as quiet a night as possible.
Keeping the room cool, but not cold is also important heating the room to a high temperature will cause you to be restless during the night, the same can be said for too cold.
Artificial help (Not AI, Sorry to Disappoint)
So if none of these have helped or any of the Fb videos, there are other things that we can do. (If you aren’t following us on Fb jump on that because you are missing out on even more strategies to change your life. Steps to Greatness on FB)
When it comes to artificial help I used to recommend melatonin, but this artificially creates the sleep hormone, you can become dependent on it and can also leave your super groggy in the morning. So this is not the best option.
What you want to look for is Gaba, 5 HTP, and ZMA. These three will stimulate your body to produce its own sleeping hormones and help you to not only sleep naturally and deeply but wake up better as well.
(Disclaimer: Always check with a doctor before taking anything.)
Warning: You may discover that you start waking up earlier, just wide awake because you have gotten enough good quality sleep. I now standardly wake up at around 5 am wide awake no matter what.
Now we have discussed a lot about getting good quality sleep, but what about going to sleep?
A lot of that comes down to relaxing the mind and the body.
Let me give you some of my favorite examples.
It’s Bath Time.
If you have kids you know all about bath time when I baby-sit my niece every night there is a big ordeal and/or excitement about bath time.
And there should be for you too.
But in a slightly different manner.
Now I have always recommended a bath for a multitude of reasons including recovery, muscle relaxation, de-stresses, detoxify, the list goes on.
Today we are just going to discuss it for the purpose of sleep.
Having a hot bath with Epsom salts, lavender/ylang-ylang/frankincense/vetiver oil and a good book will do wonders for you. Now I know this isn’t going to be the answer every night, but hot damn will it make that evening a beautiful, blissful sleep.
Shy of that, you can have a hot shower with any of the oils mentioned above dripped onto the floor so that the steam releases them into the air for you.
You Guessed it.
I love meditation and breath work; it is amazing especially for relaxing the mind and getting some sleep.
Now I could write full 5-6 pages on this, but I want to keep it simple for today.
My recommendation is to get some relaxing music, lie down and focus on breathing deeply through your nose and count your breaths.
This will have significant effects on how quickly you relax.
If I get enough interest, I will do a full article on this and the best ways to utilize it.
But doing this for 5-15 minutes while lying in bed will reduce your stress and help you drift off to sleep.
Stick to the Routine.
This one may seem trivial, but it is just as important as all the rest.
Following the same routine every night, this will indicate to your body that you are ready for bed and to start the process of getting ready to sleep. Now, this doesn’t matter what you choose; it can be; meditation, visualization, drinking a particular type of tea, reading in a particular spot, etc.
But the key is that it is always the same and that activity is strictly reserved for just before bed.
If you do this consistently for a week or so, what you will find is that your body will start to know that it is time to sleep and start heading that way automatically, thus making it easier to get to sleep each night.
The last one for today is having a nice hot cup of herbal tea.
Here you want to make sure you select the right kind of tea; you can get plenty of specific “sleep” teas.
Things that you want to look for in these are chamomile, Valerian, hops, lavender, passionflower and lemon balm.
These will help relax the body even further and help your drift off to LA LA Land nice and quickly.
That’s it for today, if you start implementing any of these techniques you will drastically see your sleep improve and when that happens, there is a good chance you will see you waistline decrease as well.
Tune back in on Thursday; I will be discussing how stress is making you FAT and what can be done about it.
Lachlan “King Of LA LA Land” Farley