Sleep The Weight Off: Part 2

Most people don't get enough sleep.

Sleep is incredibly important for our overall health as we discussed in PART ONE

 

Now we continue with PART TWO of Sleep The Weight Off!

COVAL Fitness - Fitness Training in Ann Arbor, Michigan

We already discussed several reasons why sleep is so important for your health and your fitness. We also gave you a couple really great and useful tips to help you relax and prepare for a truly restful sleep. Here is the final and perhaps one of the easiest tips we have to help you get the rest you need. 

Focus on Rest and Relaxation

For about 10 minutes before you go to bed, participate in activities that stimulate “rest & digest” (parasympathetic) nervous system.  Getting the “rest & digest” system more activated can help decrease the time that it takes you to fall asleep and help you stay asleep.  Some things you could do are:

  • Deep breathing. 
    While lying on your back, inhale through your nose for 2-3 seconds, exhale through either your nose or mouth for 5-6 seconds, pause for 3 seconds with no air going in our out (mouth closed) and then repeat the breath cycle. Do this for 5-10 minutes.

  • Meditate. 
    Careful with this one though. Some people get energy from meditation, while others feel more relaxed and it can help them sleep. Try it out and see which category you fall into. There are plenty of guided apps out there, and the one that I recommend is Headspace.

  • Guided breathing. 
    This has been a game-changer for me and some of my clients. I use an app on my phone called Inner Balance and from a company called Heart Math. It basically takes you through a guided breathing session for however long you desire. On the nights that I’m good about using it, I notice an improvement in sleep quality.  

Mike, That’s A lot of Things That I Can Work On.  How Am I Supposed to Adopt All of These Habits?

Another great question! Like with all things, focus on one thing at a time. The most powerful thing that you can do to start is set yourself a consistent sleep and wake time. Focus on that for a few weeks to a month, then start building on top of that.

Give those strategies a shot, be consistent with them and I will be extremely surprised if at the end of three months you aren’t happier with the way that you look and feel!  

Total Personal Fitness Training in Ann Arbor, Michigan - COVAL Fitness

I’m always here to help you with any of your health and fitness needs, so please feel free to Contact Us. Follow COVAL on Instagram @covalfitness for tips and advice on how to enhance your quality of life!

Dedicated to your success,
Mike Coval, CSCS

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