Can't Sleep?

Can’t Sleep? Burn More Fat with a Good Night’s Sleep


Lack of sleep can wreak havoc on your body composition (body fat) as well as your state of mind and health.

During a good night’s sleep there many restorative, rejuvenating functions going on that are vital. Without a good night’s sleep it is easy for your hormones to get out of whack. This imbalance in hormones can often be enough to negate even the best of meal plans and exercise programs.

How to Sleep Better?

  • Binaural Beats: One of the best ways to improve the quality of your sleep is through listening
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    to music that is specifically designed to bring your brain from Beta (wide awake) to Alpha (awake but relaxed), Theta (REM sleep) and Delta (Deep sleep).

Music to help you sleep:

  • Sunshine: Get at least a few minutes of sunshine first thing in the morning as close to sunrise as possible. Also get at least 15-45 minutes of mid day sun without burning. The darker your skin is, the more sun you need.
  • Consistent Schedule: Do your best to go to sleep and wake up at the same time each day.
  • Dinner: Save your sweets and carbs for the last meal of the day. Done just once per day, the crash from these foods can be a good way to trigger a good night’s sleep.
  • Darkness: Eliminate all light from your bedroom.
  • Cool: Keep your bedroom cool for a more restful sleep. Around 65° F is best.
  • Electronics: Avoid electronics like TV, iPads and computer for at least a few hours before bed. If you must be in front of a screen, try blue-blocking optics like Gunnar glasses.
  • Exercise: Participate in a fun exercise program.
  • Your Bed: Make sure that your mattress is comfortable.
  • Manage Stress: Create the habits that work best for you:
    • Journal
    • Meditation
    • Yoga
    • Thai Chi
    • Qigong
    • Walk
    • Hike
    • Swim
    • Flexibility and range of motion exercises
    • Breathing exercises
    • Music
  • Sleep Supplements:

This article is the short list for how to get to sleep and get a good night’s rest. There is a long list of things that can disrupt your sleep and a long list of things that can help your sleep. Please keep experimenting until you find what works best for you.

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