Fat Loss Tip #40- We are designed to spend about 33% of our lives asleep!

sleepBack in 2012, I wrote a number of Key Fat Loss Tips that you can see here: Fat Loss Tips.

I have been meaning to add one about sleep, but I knew that this needed to be done by an expert.

Sina is the founder and CEO of SWAN Sleep Solutions (www.swanmedical.com), a company dedicated to helping the employees of forward-thinking corporations get better sleep in a medically-validated way.  He has over 12 years of experience in the field of sleep diagnostics and treatments.  And in case you were wondering, he averages about 7.8 hours of sleep per night.

Sina and I are also founding members of California Health Corps.

Sina wrote an article for my community a few months ago “Sleep more to lose body fat, weight and improve performance.” You can see the article here–>Sleep more to lose body fat

He also wrote the Sleep Tips below for us as a quick reference guide for Better Sleep.

“We are designed to spend about 33% of our lives asleep”- Fat Loss Tip #40

Sleep Tips “ A Quick Reference Guide for Better Sleep” by Sina Nader

1. No caffeine (including coffee, tea, sodas, energy drinks, etc.) within 7 hours of bedtime.

2. If you consume alcohol, allow enough time for your body to metabolize it before bedtime – this takes about 1 hour per drink (a beer, glass of wine, or a cocktail).

3. Avoid heavy dinners, and allow 4 hours between dinner and bedtime.

4. Go to bed at the same time, and wake up at the same time, every day – even weekends!

5. Your bedroom should be as dark as possible.

6. Your bedroom should be cool, not warm. We sleep better in cooler temperatures.

7. Take a warm bath/shower 30 minutes before going to bed.

8. Do not read anything, or watch TV in bed.

9. Your bed should be used for 2 things only: sleep, and sex.

10. Most adults need between 7 to 9 hours of sleep per night.

11. Stop using your phone, computer, etc. at least 1 hour before bedtime.

12. Make a written list of things you need to do the next day, so you “get it off your mind.”

13. Practice some deep breathing/relaxation techniques for 10 minutes before bed.

14. Try to get exposure to natural light, right when you wake up in the morning.

15. If you must nap during the day, keep the naps less than 30 minutes in duration.

For the rest of the Fat Loss Tips go here–> Fat Loss Tips

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