Recently I was talking with a friend about all the OTHER aspects of fat-loss beyond exercise and a high protein diet.

We were talking all about sleep and how it impacts fat-loss.

I think most people don’t think of it as an activity like lifting weights, riding a bike or doing sprints so they write it off.

I get it. When you sleep, you just…..lay there.

Logically it makes sense that it doesn’t do much for your body to burn fat but that’s not the truth. In fact, sleep has a profound impact on fat-loss.

When you train in your sessions, you are breaking down your muscles. Sleep is when you repair the muscles. And so many other magical things happen too!

In fact, you release Human Growth Hormone (HGH) naturally at the highest levels when you sleep. And you rest cortisol which is a fat-STORING hormone as well.

So, let’s talk about some ways to maximize your sleep. There’s 3 things you can do to improve it.

Tip #1) Eliminate Light

One of the most common disruptors of sleep is a room with too much light. It could be a phone lighting up from notifications or a clock, printer, laptop, night light or any other light. You want to black out your room if possible. That’s why most people get great sleep in a hotel which typically has black out curtains.

Tip #2) Adjust The Temperature

We sleep best in cold temps. I know the thought of that might make you shiver but heat really disrupts our sleep. It’s better to have cold temps and bundle up with PJs, blankets, etc. versus cranking up the heater. The sweet spot is 66-69 degrees.

Tip #3) Have a Night Time Ritual

Most people have a morning ritual but don’t have one for the evening. Some turn off TV (which stimulates your mind) or scroll social media and try to do a hard stop and go to sleep. Your mind is racing and it will be really difficult. Instead, do things that relax you one hour before you want to go to bed. Follow a stretching video on YouTube, read, turn off blue light screens or prep for the next day with meal prepping, booking your session and making a to-do list.

There’s plenty of other tips I could share but these are the best 3 to get started with.