Want to lose some fat? Then set your alarm. Yes, that’s right. A Brigham Young University researcher says consistent bedtimes and, more importantly, consistent wake-up times have a bearing on body fat.
Of the 300 women participating in the study, those with the best sleep habits had the healthiest weights, professor Bruce Baily reported in the American Journal of Health Promotion. Those who went to bed and awakened around the same time each day had lower body fat, while those with more than 90 minutes variation in sleep and wake time had higher body fat than those with less than 60 minutes of variation. Those who slept between 8 and 8.5 hours per night had the lowest body fat, while those getting more than that or less than 6.5 hours per night had higher body fat, the study found.
Bailey explained that altered sleep patterns or sleep hygiene can influence physical activity patterns, affecting hormones related to food consumption, which can lead to greater body fat. (Success Mag/February 2014)
Having trouble sleeping or getting into a good sleep routine? Try this easy tips:
1. get to bed by 10pm. If you’re getting to bed later than that, it’s harder to fall asleep as you start to get that “second wind” of energy. That is really your restorative Chi that you need to be asleep to benefit from. Start by getting to bed 15 minutes earlier per week.
2. Get off the electronics and don’t read on an electronic device in bed. The light from those devices alter your brain waves and make it harder to fall asleep.
3. Turn down the lights and start getting ready for bed 1 hour before you want to fall asleep. A good sleep routine will help your body fall asleep more easily.
4. If you have trouble falling asleep try a melatonin supplement to help your body sleep. I use a pharmaceutical grade brand and found out through patients that it does make a difference. Let me know if you’d like a sample.
5. Taking a bath, shower or just reading a book before bed can all help you relax and fall asleep more easily. I use my Chi machine that not only relaxes me, but also moves my lymph to stay healthier. I got mine on Amazon.com.
