When it comes to getting shredded, everyone is looking for the latest supplement or training technique. They wonder why they have failed for so long – no diet works, their body looks terrible and they feel like crap constantly. It seems like they are following a semi-decent diet and training routine and then you ask them “How much sleep are you getting?”
“Well I’m pretty busy and stressed out these days, I’m lucky to get 6 hours of sleep” bingo – there’s your answer. When you cut your sleep short you are actually cutting both your gains and health short. In fact, poor sleep quality can lead to an increased risk of heart disease (the number one cause of death in the USA). Recent studies have shown that the quality of sleep people have been getting over the last 20 years has gradually been getting worse. This is being caused by a number of factors including consuming junk food late at night, elevated stress levels and of course electronics.
We are all guilty of watching Netflix in bed late at night. Before we know it it’s past midnight and we need to be up at 6:30 the next morning – crap! Might seem harmless, “I’ll just have an extra coffee tomorrow” you think. While that coffee might help you get through the day, it won’t reverse the damage of chronically not getting enough sleep.
How Low Quality Sleep Messes Up Your Physique
When we don’t sleep enough our energy levels are low as we’ve all experienced. When our energy levels are low we don’t feel like going to the gym or doing cardio (and even if we do, the effort level is much lower). Less sleep has also been known to make us hungrier, which makes us more likely to veer from our diet and start eating junk food. As you know, once you start eating junk food it’s a slippery slope. One piece of candy turns into an entire bag and you’ve completely shot your diet.
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Another way not sleeping as much messes up our bodies is that it gives us more time to eat. It might sound stupid, but the more hours we are awake the more time we have to eat. Unless, of course, you are prone to sleepwalking. Reduced sleep quality also makes our immune system weaker which means we will have a harder time recovering from training and warding off common colds. Anyone who’s tried to do an intense workout while sick will know how much it sucks.
How to Improve Your Sleep
Now that you know the dangers of not getting enough sleep, we’ll give you some tips on things you can change in order to improve your sleep quality. First of all, make sure you aren’t drinking coffee or any other beverages that contain caffeine and other stimulants in the evening. As the day goes on your body should be settling down, not getting amped up. If you are regularly laying awake in bed at night it might be a result of those late-afternoon coffees and energy drinks.
Second, don’t bring any electronics in bed with you. The blue light that your screens emit tricks your eyes into thinking it’s daytime. As a result, your body wants to stay awake rather than sleep. Instead of looking at your cell phone before going to bed (like you’ve been doing all day) try reading a book or meditating – a calming activity that will help you wind down. If you have to use phones or electronics in bed, download an application that blocks the blue light and makes it easier for you to adjust.
Finally, make sure you follow a consistent routine. Try and wake up and go to bed at the same time every day. This will help your body to know when it’s time to sleep making it easier to get that precious shut-eye. Some other tips include exercising in the evening if you find it makes you tired, doing an activity in the evening that makes you tired, reducing the amount of noise in your house, getting an eye mask to block out light that might be getting into your room and even adjusting the temperature to one that feels more comfortable for sleeping.
The Secret Fat Loss Weapon
When you are eating a clean diet, working out hard at the gym and getting plenty of sleep you will definitely see some solid fat loss. However, how can you make sure you are getting optimal results? More importantly, how can you make sure those results continue? You see, when you are on a calorie deficit your body starts to adjust its metabolism downwards. This is an evolutionary response – your body is worried that you might be starving and is holding on to whatever extra fat it has in case it is needed later.
These days, food is not scarce but our bodies still think that’s the case. That’s why we need to trick our bodies into continuing to fire up that metabolism. This is where a high quality fat burner can help you. There are some very interesting fat burning products coming out now that use natural ingredients to help your body lose fat. They do this by working against the three areas that tend to mess up diets.
The first way they help is by boosting energy levels. When you are on a calorie deficit it can be hard to feel energetic throughout the day. Getting plenty of sleep will obviously help a lot, the fat burner will help make sure you are feeling energetic at all times, making those tough workouts a breeze.
Second, they help you feel full. We all get hungry when dieting and that’s usually what leads to the diet failing. Fortunately with the help of a fat burner you will get fewer food cravings. Finally, they boost your metabolism so your body is burning as many calories around the clock as it can. Obviously there are a ton of products out there and we don’t blame you if you don’t know where to start – so we’ve made it easy for you. Click here to check out or complete breakdown of the top fat burning products on the market today.