On today’s episode of Live Lean TV, I’m talking about 10 things that ruin your sleep.
I know, cialis it’s not a sexy subject, but sleep is a topic that is so important to transforming your health and fitness.
The reason is simple, when you don’t get quality sleep, you throw your hormones out of whack.
This leads to a downward spiral of eating more high calorie, processed, fatty and sugary foods, moving less throughout the day because of your low energy, and if you actually do it, your workouts suffer, thus you burn less calories.
There’s no denying it. Long-term poor sleep leads to fat gain, increased inflammation in the body, and increased risk of disease.
If you’re not getting a good quality, the following may sound very familiar to you.
A photo posted by ?? Snapchat: BradGouthro ?? (@bradgouthro) on Jun 13, 2016 at 3:47pm PDT
#1. You drink caffeine too late in the day.
If you find yourself laying in bed at night, anxious, with your mind racing, you may need to lay off the caffeine after 1pm. Caffeine consumption raises the cortisol stress hormone, thus you may be overdoing it. Stick to your morning cup of Joe, then switch to water throughout the day.
#2. You don’t have a set bedtime.
When you were a kid, you had a set bedtime for a reason. Implement a regular bedtime and wake up time even on the weekends. Highest quality sleep occurs when people go to bed between 9:30-11pm.
#3. Your bedroom is too hot.
If you’re pumping the heater at night, turn it off. The best sleeping environment is when your room is chilled to around 67 degrees. Cooler temperatures will allow you to get a deeper sleep.
#4. Your bedroom is not dark enough.
Your bedroom should be dark. I mean real dark. Consider getting “blackout” curtains, and removing your electronics that give off light. Even with you’re asleep, your brain can still sense light through your eyelids from your alarm clock.
#5. You’re staring at your smart device before bed.
Smart devices give off blue light which can decrease the production of the sleep hormone, melatonin. If for some reason you have to look at your smart device before bed, use the setting to dim the light of your screen.
#6. You’re eating too late.
Stop eating at 8pm for a deeper sleep. Why do you need to feed your body energy when it’s preparing for sleep. Think about it next time before you grab for a bag of doritos.
#7. You’re working out too late.
Workouts energize the body, focus the mind, and in most cases you’re probably taking a caffeine enhanced pre-workout drink. Not a good combo 2 hours before bedtime. If you can, try to get your workouts in earlier in the day or before 6pm.
#8. You’re not working out at all.
Being lazy all day doesn’t prepare the body for rest. Even if you can’t make it to the gym, go for a walk with the dog, stretch, do a home workout like any of my tabatas.
#9. You’re working out too much.
Ongoing 2-a-day workouts and long endurance cardio cause excessive stress on the body which creates excessive production of the stress hormone cortisol. Working out like sleep, is about quality, not quantity.
#10. You don’t eat foods that help promote sleep.
I filmed an episode called 4 Foods to Help You Sleep. These foods help the body naturally produce our sleep friendly hormones. Are you consuming these foods on a consistent basis? Go watch that video to find out.
Sleep is so important to ease the mind and provide your body with the proper rest to repair, grow, and burn fat.
You don’t grow muscles in the gym. You grow muscles during the recovery process outside of the gym.
Avoid these 10 things that ruin your sleep to ensure you’re taking full advantage of your sleep gains!
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I love you guys and keep Living Lean.
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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