Sleep Better = Perform Better!

Sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles.
Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more.

Sleep Better Perform Better


Wake Up at the Same Time Every Day

By waking up at the same time every day, you'll also train yourself to go to bed at the same time every night. Your body will start to release sleep hormones at the same time every night, making you feel tired. This is called "setting your circadian rhythm.

Exercise Earlier

People sleep significantly better and feel more alert during the day if they get at least 150 minutes of exercise a week—or a little more than 20 minutes daily. The secret here is timing - Intense exercise releases adrenaline, which can interfere with sleep, so high-intensity exercise is best done in the mornings or early afternoons, but mild- to moderate-intensity exercise can be done at any time.

Cut the Caffeine

Whether your vice is coffee, energy drinks, soda, or chocolate, stop the caffeine six hours prior to bed.


Those who meditate for 20 minutes daily are able to significantly improve their quality of sleep. Try meditating after work to recharge after a long day.

Stop Eating at Night

In general, it's best to stop eating three hours before bed to allow food time for digestion.

Turn Off the Lights

The blue light from your computer or phone can screw with your sleep. It suppresses production of a brain chemical called melatonin, which helps us fall sleep. Turn off the lights two hours before bed.

Sleep Better Perform Better

Benefits of Sleeping:

Improves memory
Live longer
Spur creativity
Improve your performance
Have a healthy weight
Sharpen attention
Lower stress

Sleep yourself into weight loss!

People who don’t sleep much, and people who are stressed out, lose less weight - simple as that!

Everybody needs adequate sleep - adequate sleep is crucial, or an issue known as sleep debt occurs. Sleep debt is the effect of not getting enough sleep. Over time it causes mental, emotional, and physical fatigue. Sleep debt impedes one’s ability to perform high-level cognitive function.

weight loss sleeping

1. Lack of Sleep Makes You Drunk
According to researchers sleep deprivation is as bad as alcohol consumption in how it affects our reflexes and critical thinking ability. It makes us dangerous drivers and bad decision makers.

2. Lack of Sleep Makes You Fat
Not getting enough sleep is a double whammy on the chemicals in your body. Leptin levels drop when you don’t get enough sleep. Leptin is responsible for making you feel full. Conversely lack of sleep increases your levels of ghrelin, which signals your appetite. So you get hungrier and you don’t feel full when you eat.
On top of that, sleep affects the function of your prefrontal cortex, the part of the brain that deals with processing inhibitions. So not only are you hungry and insatiable, but you’re far more likely to make bad choices and eat junk food.
Studies have shown the greatest risk for obesity to be when one gets two to fours hours of sleep per night, and the lowest BMI was associated with subjects who got an average of 7.7 hours of sleep per night.

3. Lack of Sleep Can Make You Ill
Lack of sleep puts you at risk not only for obesity, but also for heart disease, heart attacks, hypertension, and diabetes. A lack of sleep has been shown to lead to or worsen type 2 diabetes.  In fact, studies have shown that subjects who slept less than five to six hours per night were twice as likely to develop diabetes. It can also increase your risk for colon cancer, and could  put you at a higher risk for developing Alzheimer’s disease.

To Sum Up:
For good health and to help weight loss, get 6-8 hours of sleep — more if you’re working out (7-9 hours)
Stress also contributes to weight gain. Actively pursue relaxation — make relaxation techniques part of your day. Practice yoga or try meditation. And quit watching the TV before bed.

People who don’t sleep much, and people who are stressed out, lose less weight - simple as that! Want to know more? Book your free consultation TODAY

Personal trainer Hove


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