Sleep, Fat loss, and Muscle Building

fat loss muscle building sleep sleep research sleep science May 24, 2020

I’m revoking your bragging rights.⁣

If you want to to lose fat, ⚖️⁣

build muscle, 💪⁣

Improve your mood, ☺️⁣

Increase cognitive performance, 🧠⁣

Enhance productivity, ⏰⁣

Or even improve your relationships ??⁣

You need to SLEEP MORE, and sleep better.⁣

I get it - it can be hard to make sleep a priority when it feels like wasted time.⁣

But sleep is really anything but a state of inactivity.⁣

As we sleep, our brains are busy.⁣

This is when 𝐦𝐞𝐦𝐨𝐫𝐲 𝐚𝐧𝐝 𝐥𝐞𝐚𝐫𝐧𝐢𝐧𝐠 is solidified.⁣

Our bodies are busy too - sleep helps our bodies HEAL.⁣

Sleep deprivation = raised inflammatory markers 👎⁣ (and lots of other not-so-good stuff — see slides above)⁣

Ok great.... but 𝘏𝘖𝘞𝘞𝘞 do we level up our sleep game? Here’s some ideas you can test out:⁣

1️⃣ wake up and go to sleep around the same time everyday⁣

2️⃣ use your bed for sleeping only (Aka don’t work in bed, don’t watch movies in bed, etc... though there may be one exception here 😉)⁣

3️⃣ if you’re having a hard time sleeping or falling asleep - GET UP. Grab a glass of water. Don’t keep laying there as frustration rises.⁣

4️⃣ And of course the usual: limit caffeine, keep your bedroom cool, dark & quiet, no electronics near bedtime, get regular exercise⁣

ONE THING I NEVER SEE RECOMMENDED:⁣

👉👉𝐌𝐢𝐧𝐝𝐟𝐮𝐥 𝐚𝐰𝐚𝐫𝐞𝐧𝐞𝐬𝐬 𝐚𝐧𝐝 𝐚𝐜𝐜𝐞𝐩𝐭𝐚𝐧𝐜𝐞.⁣

Instead of fighting your “to-do list” thoughts at bedtime, accept them.⁣

Acknowledge the thoughts, 🙇‍♀️ knowing they are important but will still be there in the AM.⁣

Be mindful of your breathing, bring awareness to that (try progressive muscle relaxation - I have an IGTV 📺 on this)⁣

When other thoughts crop up... again, acknowledge, and then go back to focusing on your breath.⁣

The research on mindfulness for insomnia is VERY compelling. So don’t *sleep* on this “woo woo” stuff, guys.⁣