Creating a nighttime routine for fat loss
A lot of people don’t know this, but people who stay generally lean year-round and don’t struggle with their weight have statistically higher quality of sleep.
Why is that?
⁃Decreased grehlin (the hunger hormone)
⁃Increased leptin (the satiety hormone)
⁃Improved blood sugar
⁃Less cravings
⁃More energy for NEAT (Non-exercise activity thermogenesis)
⁃More likely to make better choices when well rested
⁃More likely to have effective strength training sessions
The body is extremely smart. You can’t outsmart the body.
If you aren’t getting good enough sleep, here are some things that have helped me tremendously:
1. Taking a hot shower before bed (there’s science behind this)
2. Turning off all blue lights in my room 2 hours before bed (yes, even your lamps omit some blue light)
3. Stop eating my last meal 2 hours before bed (work in progress)
4. Have a hot beverage
5. Stop drinking caffeine after 12pm (caffeine has a 4-9.5 hour half-life)
6. Stretch/do some light yoga
7. Supplement with 200mg of magnesium glycinate (notice how I put this LAST)
Hope these tips help you get into a better nighttime routine and feel more rested! They have helped me TONS.
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