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How Healthy Sleep Habits Shed Your Extra Pounds

How Healthy Sleep Habits Shed Your Extra Pounds

Sleep is one of the most important factors when it comes to weight loss, yet it’s also the one ignored by most people even its importance is well recognized. Sleep is pushed to the wayside mainly due to busy schedules, demanding jobs, and family or social activities.

And honestly, it’s easy to understand why. We tend to consider sleep unproductive because we aren’t checking off things on our ever-growing, never-ending to-do lists while we are sleeping. We strive for relentless achievement and are always on the go, but as a result, our sleep schedules are taking a hit and hurting our health.

The Importance of Sleep and Weight Loss

Did you know that when we sleep, our organs actually reset themselves overnight? Our hormones cannot function as they are meant to without adequate rest. Since hormones regulate every single aspect in the body, especially weight gain, it is absolutely crucial we get enough rest.

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In fact, not sleeping enough can cause your cortisol levels to stay elevated and end up making you store excess fat even if you are exercising and cutting calories (which also both cause elevated cortisol levels on their own). In order to lose weight, we must eat a well-balanced diet, get enough rest, drink enough water, and get a minimum of 7-8 hours sleep. Some people who suffer from nutritional deficiencies may need even longer hours of rest, up to 9 or even 10 hours of sleep each night.

If you want to know more about weight loss, you can’t miss the following article that provides all useful tips you need:

Weight Loss Plan And Program: Create Your Own One

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Tips for Better Sleep

  • If you have trouble sleeping, try taking a hot bath or shower before bed, have some chamomile and valerian tea which will help you relax, and attempt to read at least 30 minutes before bed instead of watching television or sitting in front of your laptop.
  • Make sure that your room is cool, and sleep with a fan if you need to since a cooler body temperature lowers cortisol levels and can help you go to sleep more easily.
  • Finally, if you need to supplement with an over-the-counter sleep aid, melatonin is a safe option to use in temporary dosage spans since it can reset your body’s natural circadian rhythms. However, before you resort to supplements, try to relax and go to sleep on your own.

What to Eat Before Bed for Healthy Sleep Levels and Weight Loss

When it comes to food and sleep, try to avoid eating extremely high-fat or spicy foods before bed since they can upset digestion and interfere with falling asleep. It’s helpful at night to consume some easy-to-digest complex carbs such as wild rice, oatmeal, brown rice, or cooked sweet potatoes along with some lean protein for amino acids which also help you relax and burn fat.

Enjoy a little healthy fat, around a tablespoon or two, so that your body can absorb nutrients from your meal. Fats also aid in satiety and calm the mind, but again, keep the dose low.

Complex carbs and amino acids do not only help you fall asleep more quickly, but they also replenish glycogen in the muscles and help your body gain lean muscle mass while burning calories. Just be careful to ensure you get enough vegetables and lower carb sources of produce into your meal, such as green and yellow vegetables.

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In general, it’s a good idea to limit the amount of complex carbs you eat to 1/2 cup so you don’t spike your blood sugar levels and to ensure that you don’t fill up on carbs alone. Eating carbs at night doesn’t necessarily make you gain weight. Moderation is the key here.

Fresh fruit at night can also be helpful if you crave something sweet since it is rich in fiber and water to keep you hydrated, but choose something low in sugar like berries, frozen pineapple, and a green apple,which all have under 15 grams per one-cup serving.

Here are some ideas for bedtime snacks if you need additional ideas.

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Getting enough rest will change your weight without you having to do anything else, so make a goal to get more sleep if you are struggling with your weight, and remember to take things one day at a time!

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Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

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Featured photo credit: Unsplash via unsplash.com

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