New Video: How to Improve Your Sleep to Lose Weight & Get Healthy!
After doing another 3 hours of research today on sleep and how it affects your ability
to lose weight I wanted to share with you some of the highlights:
• Lack of sleep can increase cortisol levels and decrease leptin hormone levels, which
in turn can make it harder for you to burn body fat
• Sleep deprivation can increase hunger and as a result cause overeating
• Additional weight gain from poor sleeping habits can cause sleep disorders like
insomnia and sleep apnea making it even harder to get good quality sleep
• Lack of sleep can lead to a decreased interest in exercising due to exhaustion, which
can disrupt your weight loss efforts and circadian rhythm
• Poor sleeping habits have been linked to depression, IBS, anxiety/panic disorders,
and many other health related issues.
The study of sleep and how it affects every aspect of your life including
cognitive/mental, physical, and emotional well-being has always amazed me…
Research shows that those who get consistently get 7-8 hours of restful sleep per night
are more alert, energetic, healthier, and they just operate overall at a higher level.
I hope you can begin to see that getting 7-8 hours of sleep per day makes a huge
difference in how your body functions throughout the day. Also, if you’re having trouble
losing weight or putting on muscle even though you are doing everything right, you
may want to look at a lack of sleep and higher levels of stress as the real culprit
holding you back from achieving your goals.
So now that we know how important it is to get enough sleep let’s look at a few tips
on how you can improve your sleeping patterns to increase your overall
health and physique.
1. You must get into a sleep schedule. If you have trouble falling asleep (like I used
to) then it is imperative that you go to sleep at the same time every night and wake up
the same time every morning. This will reset your body and you’ll be able to fall asleep
effortlessly. It may take up to 2 weeks for your body to adapt, but once it does it’s worth
2. Your body runs on a built-in 24 hour circadian rhythm that signals your body to
naturally fall asleep around 10:00pm and wake up around 6:00am (this varies by about
30-60 minutes per individual). If you can try to go to bed and wake up as close to those
hours as possible you will be more rested the next day.
3. Your best hours to regenerate and repair your body fall between 10:00pm –
2:00am, so it is best to be in bed and asleep during that time to take advantage of
prime recovery hours. This will allow you to heal quicker from illness or intense
4. Alcohol and/or sleep medication may help you fall asleep faster, but you’ll
notice that when you wake up you feel a little groggy (and not very rested).
Without getting too technical this is because these substances affect your body’s
“ramping up” hours from 2:00am – 6:00am. Since your body is typically just shocked
into consciousness by the sound of an alarm clock you never get to wake up fully
refreshed if you drank alcohol or took prescription sleep medication before bed.
5. It’s important that from 8:00pm – 10:00pm that you begin to wind down your
night and not listen to any stimulating TV, music, etc., since this will affect your ability to
slow down your body for sleep. The same goes for eating a heavy dinner or exercising
close to bedtime.
For more tips on how exercising affects sleep and on how to cool down before bed
check out my free short video below where I talk about those topics:
Also, I understand that you may feel that some of the above tips aren’t realistic for you
to incorporate into you’re your life, but I’ve found that with a little tweaking I am now
able to go to bed earlier and I’m able to begin winding down an hour or so before bed.
The increased energy I now have from sleeping better has made me a believer…
I know a lot of readers had questions on this topic so I hope both my article and video
today answered those questions and will help your get more restful sleep so that you
are more alert and energetic throughout the day!
You can watch the extended tips video now by clicking on the video below:
Committed to your success,
Stephen Cabral, CSCS, CPT, NS
Author of Fatlossity, Lose5in7 Weight Loss System
Health Consultant for MTV, NutritionData, Diet.com, Gather, EDGE
>>> PS. After you watch the video you can instantly download my complete Fatlossity,
Lose5in7 WEIGHT LOSS nutrition and exercise 12 week plan with lots of easy weight
loss tips at the link below:
Please Note: I DO NOT promote, endorse, recommend, or have ANY affiliation
with any of the advertised products in this video or my YouTube videos in
general. I partner with a company to shoot the videos and they place ads (along
with YouTube) in the videos…
How to Improve Your Sleep & Get Healthy!
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