Use your bedroom only for bedtime
Many people can do many things in bed which interrupts them from sleep. Don’t work on your laptop in bed, don't check received massages or send them. You must use your bedroom only for sleep. It will help your body consider your bedroom as the place for rest and relaxation.
Develop close connections
The researches held in the University of Chicago showed that lonely people sleep less and spend more time awake.
Get rid of alcohol
Lombardo states that alcohol drinks can help you fall asleep but only for half the night and you will often get up during the night because of a full bladder. Drinking alcohol right before your bed time may also cause apnea, snore and insomnia and stomach disorders. It may lead to more calorie intake and prevent your weight loss.
Do exercises
Weight loss workout can help you sleep more and better. Studies from Duke University discovered that men who did regular physical activities slept more during the night than men who lived a sedentary life. Regular exercises help you sleep more efficiently providing deep, restorative sleep. However Epstein warns that you shouldn’t do exercises right before you go to bed.
Avoid the caffeine
Cafffeine increases your activity and adrenalin production. This leads to the obstruction of chemicals in your brain that stimulate your sleep. Hyla Cass, MD, assistant clinical professor of psychiatry at UCLA School of Medicine who wrote 8 Weeks to Vibrant Health: A Woman's Take-Charge Program to Correct Imbalances, Reclaim Energy, and Restore Well-Being says that caffeine effect on most of the non- smoking adult people may last 5-7 hours. However smokers and children metabolize caffeine faster. That’s why try to avoid coffee, chocolate, tea, soda and medications that contain caffeine if you want to sleep well.
Disconnect
Researches provided in Belgium discovered that people who watch TV, play computer games and use internet sleep less and fell themselves tired during the day. You should switch off the TV and computer at the same time. But you may read, stretch or do other activities that help you relax but finish all your activities one hour before you go to sleep.
Keep your bedroom cool
The National Sleep Foundation says that you will sleep much better in a slightly cool room. It means that the temperature in your bedroom must equal to the temperature of your body.
Clear the decks
If you can’t sleep because you are stressed or worry about something write all your thoughts on the paper. Epstein thinks that this can help you postpone your problem for tomorrow and you will be able to rest. It is also useful to have a warm bath or perform stretching and meditation.
Stay calm
If you can’t fall asleep for several hours try to stay calm and go to another room. Epstein proposes to relax with the help of reading or quiet music.
If you follow these recommendations and sleep well you will be able to burn more fat.
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