13
SUPERCHARGE YOUR SLEEP HOW TO BOOST YOUR METABOLISM AND GET A GREAT NIGHT’S SLEEP By The FloraSpring™ Team
SUPERCHARGE YOUR SLEEPHOW TO BOOST YOUR METABOLISM
AND GET A GREAT NIGHTrsquoS SLEEP
By The FloraSpringtrade Team
pg 2
INTRODUCTIONWhen you think about losing weight you generally picture a healthy lifestyle cleaner eating habits a more active exercise routine and conscious choices that help you maintain a healthy weight and positive outlook
While nutrition exercise and mental health contribute largely to weight loss success therersquos an even bigger factor that yoursquove probably never considered how well you sleep at night
Copyright copy 2017 All Rights Reserved
Revival Point LLC retains the full rights to this material and it may not be republished repacked andor redistributed for any purpose whatsoever without the express written consent from the owners of Revival Point LLC
pg 3
INDEX
LEARN WHAT KIND OF SLEEPER YOU ARE
CONSIDER SLEEP AIDS
PHASE 1 FALLING ASLEEP
PHASE 3 AND 4 SLOW WAVE SLEEP
PHASE 2 BEGINNING OF SLEEP
IMPROVE YOUR SLEEP ENVIRONMENT
GOING TO BED EARLIER PREVENTS SNACKING
FAT BURNING PROCESSES START WITH SLEEP
SLEEP HELPS BURN CALORIES
SLEEP ENHANCES YOUR BRAIN FUNCTION
PHASE 5 REM SLEEP
REM SLEEP AND EXTENDING YOUR METABOLIC FUNCTION
WHY SLEEP IS SO IMPORTANT FOR WEIGHT LOSS
THE DIFFERENT PHASES OF SLEEP
HOW TO IMPROVE YOUR SLEEP
HOW TO INCREASE YOUR METABOLISM WHILE SLEEPING
FINAL THOUGHTS
PG08
PG10
PG06
PG06
PG06
PG09
PG05
PG05
PG05
PG05
PG07
PG07
PG04
PG06
PG08
PG11
PG13
pg 4
WHY SLEEPIS SO IMPORTANT FOR WEIGHT LOSS
Those looking to lose weight rarely consider the effects of sleep on their body
That makes sense we often equate healthiness with movement activity and stimulation
Yet gym buffs know how important it is for your body to heal and rest between workouts Likewise even if you donrsquot spend much time in the gym your body needs time to recover
The Centers for Disease Control and Prevention (CDC) recently published a shocking finding indicating that nearly 1 out of 3 of people in the US are sleep deprived
The CDC also published an article showing that just over 1 in 3 people in the US suffer from obesity
The correlation between these two figured is closer than you might initially guess How so Letrsquos dig into some of the side effects lack of sleep causes
According to the CDC getting less than 7 hours of uninterrupted sleep per night can cause
Obesity Diabetes High Blood Pressure Heart Disease Stroke Mental Distress
There are a few different reasons why getting enough sleep is so important if yoursquore trying to lose weight
pg 5
GOING TO BED EARLIER PREVENTS SNACKING
FAT BURNING PROCESSES START WITH SLEEP
SLEEP HELPS BURN CALORIES
SLEEP ENHANCES YOUR BRAIN FUNCTION
This may seem obvious but it warrants mention particularly if yoursquore keen on eating late at night If yoursquore up late finishing work a paper for school or simply because you find it difficult to sleep yoursquore more likely to mindlessly eat or snack Those who are already in bed of course wonrsquot run into this temptation
The American Journal of Clinical Nutrition also found that those who do not receive enough sleep each night burned less energy and fat that those who did They even went so far as to indicate that there was a very clear correlation between sleep deprivation and obesity
Yes you actually burn calories while yoursquore sleeping The American Journal of Clinical Nutrition actually found that those who maintain a normal sleep cycle (7 hours of rest per night) burned 5 more calories when at rest than those who did not They were also able to burn more calories after meals
That means that if you get at least 7 hours of sleep yoursquoll burn more calories the following day just by doing nothing else
This might inherently make sense but letrsquos dig a little deeper A recent article from CNN points out that even losing just one night of good sleep can cause your brain to act similar to those with ADHD In short yoursquoll find it hard to focus and concentrate
What does this have to do with losing weight Well everything Losing weight and maintaining a healthy lifestyle requires dedication and focus Without focus yoursquore likely to find yourself eating without really thinking about what yoursquore putting into your body and also finding it hard to concentrate when exercising
Irsquoll dig into how sleep works with your metabolism down below but for starters itrsquos important to understand the different phases of sleep and what happens to your body during each
pg 6
Each phase of sleep is important in order for your body to rest repair and reawaken in a healthy manner Letrsquos take a look at each one in more detail
PHASE 1 FALLING ASLEEPThis first phase is where you begin to fall asleep You know that feeling where you fight to keep your eyes open while watching a movie or listening to your spouse Thatrsquos phase 1 of sleep
During this phase your brain activity slows and your muscle begin to relax Since yoursquore not quite asleep yet itrsquos pretty easy to wake your during this phase and you may often jolt awake for no apparent reason
PHASE 2 BEGINNING OF SLEEPThis second phase is categorized by a very light mild and dreamless state of sleep Your brain and muscle activity continue to slow
Since yoursquore not sound asleep yet a person calling out for you or a phone ringing can easily wake you up and yoursquoll be alert enough to respond without them realizing you were sleeping
PHASE 3 amp 4 SLOW WAVE SLEEPThese next two phases are interlocked and in each your brain and muscle activity slow down significantly
These phases are non-REM sleep phases and something very important happens during them
Your body actually repairs and regrows your tissues builds up bones and muscles and strengthens your immune system
THE DIFFERENT PHASES OF SLEEP
pg 7
While this isnrsquot the main phase tied to metabolic function itrsquos extremely important because itrsquos the phase that helps strengthen your good gut microbes known as ldquoskinny helpersrdquo which in turn leads to less bad gut microbes also known as ldquochubby bugsrdquo
PHASE 5 REM SLEEPREM sleep also called Rapid Eye Movement sleep is the final phase Most people fall into REM sleep roughly 90 minutes after beginning Phase 1
This is the phase where dreaming occurs and your brain becomes extremely active Your muscles excluding your heart and lungs are actually paralyzed during this phase of sleep
This last stage REM sleep is the one where your body burns calories Since your brain is active significant amounts of calorie burning take place during REM sleep And the good news is therersquos an easy way to extend this calorie-burning phase of your sleep at night
REM SLEEP AND EXTENDING YOUR METABOLIC FUNCTIONWhen you fall asleep your body doesnrsquot complete the 4 stages and wake up It cycles back through them going from 1 to 2 2 to 3 3 to 4 and 4 to 2 and so on
Thus the longer you stay asleep the more REM sleep yoursquoll experience and the more calories yoursquoll burn while sleeping
Unfortunately you canrsquot burn more calories by staying asleep for 10 or more hours 7-8 hours is the sweet spot where yoursquoll experience REM the most times before waking up After about 7-8 hours of sleep you donrsquot gain any additional ldquorestingrdquo calorie burn Yoursquod be better off being awake and burning calories as you go about the day
Whatrsquos also fascinating about REM sleep is that you can actually extend the amount of time your REM sleep lasts by improving the way you sleep which Irsquoll cover in more detail below The key is ensuring your body experiences deep sleep longer so that yoursquoll get more of that restorative and calorie burning deep sleep your body is craving
pg 8
LEARN WHAT KIND OF SLEEPER YOU AREIt might not matter if you curl up on your side or your back if you find yourself waking up on your stomach that might be the way your body naturally prefers to rest Figuring out how your body best relaxes and settles down is important to improve your sleep
Why Well different sleepers require different types of support to keep their bodies comfortable throughout the night Herersquos a quick breakdown on what type of mattress and pillow works best for each kind of sleeper
Back Sleeper - If you sleep on your back your biggest concern should be ensuring yourspinal cord has the proper support Mattresses that are too soft or too firm will only leadto back pain and can prevent deep sleep A medium firm memory foam mattress is a greatchoice for these sleepers These sleepers should also avoid very firm or large pillows astheyrsquoll want their pillow to flatten under their neck You can also place pillows under yourknees to alleviate back pain
In order to make your deep sleep last longer or to ensure you receive 7-8 hours of uninterrupted sleep yoursquoll need to focus on how you sleep and address any sleep issues you might have Wersquoll run through some of the most common tips to improve sleep times below
HOW TO IMPROVE YOUR SLEEP
pg 9
Side Sleeper - Itrsquos much harder to ease pains associated with side sleeping but a softmattress is a great start Soft mattresses offer the give your joints need while still providingadequate support The best type of material to look for in a soft mattress is latex foambecause it is incredibly soft supports air circulation and holds its shape well Yoursquoll alsowant two thin pillows or one large thick pillow to support your head or neck Placing a thinpillow between your knees can also make this position more comfortable
Stomach Sleeper - If you find yourself waking up on your stomach yoursquoll want to invest ina firm mattress to offer your body the right level of support Softer mattresses make it easyfor limbs to sink into the mattress increasing joint pain A firm foam mattress is your bestbet for a good nightrsquos sleep As pillows go you can lay your head directly on the mattressor on a flat pillow A flat body pillow tucked under your abdomen can also alleviate painfulpressure on your joints and nerves
Follow these tips to help get yourself into the best sleeping routine for your body and yoursquore bound to see better results
IMPROVE YOUR SLEEP ENVIRONMENTIf the environment you are trying to relax in isnrsquot conducive to a good nightrsquos sleep then yoursquore never going to reap the full benefits of metabolic function while sleeping To ensure you get a full night of uninterrupted sleep follow the below tips
Pick a set bedtime and stick to it This teaches your body to cool down and relax at thesame time every night which makes falling asleep much easier
Stop using your cell phone or laptop 30 minutes before going to bed Decompressing canhelp your mind relax and mentally prepare for sleeping Not only that but the blue lightemitted by these devices has been proven to lead to less restful less fulfilling (and lessREM) sleep
Never eat right before your bedtime Late night snacking not only fills your body with morecalories it also can keep you up later and make it more difficult to fall asleep
pg 10
Shut the curtains or blinds in your bedroom so you do not get distracted while trying to fallasleep
Check your homersquos temperature before going to bed to ensure it isnrsquot too hot or too cool
Even if you try everything on this list some people still struggling with falling asleep or staying asleep In that case a sleep aid may be necessary
CONSIDER SLEEP AIDSThere are numerous healthy and natural sleep aids available to help those struggling to sleep finally achieve the rest they deserve Letrsquos take a look at some of the top choices
Melatonin - this natural hormone is made by your body and released at night causingyou to feel less alert and groggy Bright lights and inconsistent sleep schedules can inhibitmelatonin release Thatrsquos why many turn to the natural melatonin supplement to help theirbodies finally fall asleep These typically come in 3 or 5 mg doses--consult with your doctorto know whatrsquos the right dosage for you
White Noise Machine - some people cannot fall asleep without silence or white noise If youstruggle to sleep in a loud or disruptive environment a white noise machine can help Infact even a fan in your bedroom can create a white noise effect powerful enough to helpyou sleep
Sleep Masks - some people struggle with falling asleep when there are too many visualdistractions like outside lights or even the small green or red lights from electronics Sleepmasks have been shown to help alleviate these distractions and help block out the visualstimuli keeping you awake
Ear Plugs - these natural sleep aids can help block out unwanted noise from a snoringpartner or the neighborrsquos loud TV Noise distractions can easily prevent you from fallingasleep or wake you up during the first few stages of sleep so ear plugs often help fix thisproblem
Chamomile - this herbal remedy has been known to fight insomnia and can help youachieve uninterrupted sleep You can buy chamomile as an extract ointment or mostcommonly as a form of tea Taking some before bed will help you feel more drowsy andready to fall asleep
pg 11
Now that you know some important tricks to help you fall and stay asleep I can teach you how to increase your metabolic function while sleeping
Your metabolism can be increased during the day leading to a higher calorie burn at night One of the best ways to increase your metabolism is through weight and strength training exercises As we age we begin to lose muscle mass which actually causes us to burn less calories throughout the day
To counteract this muscle loss exercising with weights can help build muscle and burn more calories throughout the day and while sleeping or resting You donrsquot have to do anything major to build muscle either Simply incorporating squats or lunges with free weights or push ups and burpees into your workout routine is a great way to increase muscle mass and keep your metabolism working hard all the way through your REM cycles
Please consult the Minute Burn Master Course (also included with your FloraSpring) for more of these simple exercises that can be completed in as little as a minute
HOW TO INCREASE YOUR METABOLISM WHILE SLEEPING
pg 12
Sleeping cold is another great method for burning more calories and fat while sleeping Simply lowering your thermostat to 66 degrees (or lower if you can handle it) causes your body to burn through more of the stored fat in your body to keep you warm
Another popular way to sleep cold is taking an ice bath for five minutes to help release natural melatonin before bedtime Cold temperatures trigger a large melatonin spike which can help you fall asleep The cold temperatures also produce shivering which helps you burn calories and keeps your body at a cooler temperature while falling asleep leading to burning off more stored fat in the body
Eating whole grains can also help you burn more calories while sleeping Whole grains like wheat barley brown rice and quinoa help keep insulin levels low Low insulin levels help to boost your metabolism leading to more calorie burning at night
Spicy foods are also known to help crank up your metabolism especially at night If you can tolerate some spice try eating more hot peppers throughout the day to see up to a 30 metabolism increase
Sipping green tea is another proven way to boost your metabolism The flavonoids found in this tea have been tied to increased metabolic function leading to increased calorie burning Indulge in a cup or two of green tea or try taking a green tea supplement to kick up your metabolism
pg 13
FINAL THOUGHTS
Sleep is not only imperative to our overall mental and physical health it also plays a large role in our metabolic function If you have been struggling to lose weight or prevent weight gain maintaining a proper sleep schedule and receiving 7-8 hours of uninterrupted sleep is crucial to weight loss
When your body is able to get the appropriate amount of REM sleep yoursquoll notice improved mental clarity physical alertness and a faster metabolism
Who would have thought losing weight could be so relaxing
pg 2
INTRODUCTIONWhen you think about losing weight you generally picture a healthy lifestyle cleaner eating habits a more active exercise routine and conscious choices that help you maintain a healthy weight and positive outlook
While nutrition exercise and mental health contribute largely to weight loss success therersquos an even bigger factor that yoursquove probably never considered how well you sleep at night
Copyright copy 2017 All Rights Reserved
Revival Point LLC retains the full rights to this material and it may not be republished repacked andor redistributed for any purpose whatsoever without the express written consent from the owners of Revival Point LLC
pg 3
INDEX
LEARN WHAT KIND OF SLEEPER YOU ARE
CONSIDER SLEEP AIDS
PHASE 1 FALLING ASLEEP
PHASE 3 AND 4 SLOW WAVE SLEEP
PHASE 2 BEGINNING OF SLEEP
IMPROVE YOUR SLEEP ENVIRONMENT
GOING TO BED EARLIER PREVENTS SNACKING
FAT BURNING PROCESSES START WITH SLEEP
SLEEP HELPS BURN CALORIES
SLEEP ENHANCES YOUR BRAIN FUNCTION
PHASE 5 REM SLEEP
REM SLEEP AND EXTENDING YOUR METABOLIC FUNCTION
WHY SLEEP IS SO IMPORTANT FOR WEIGHT LOSS
THE DIFFERENT PHASES OF SLEEP
HOW TO IMPROVE YOUR SLEEP
HOW TO INCREASE YOUR METABOLISM WHILE SLEEPING
FINAL THOUGHTS
PG08
PG10
PG06
PG06
PG06
PG09
PG05
PG05
PG05
PG05
PG07
PG07
PG04
PG06
PG08
PG11
PG13
pg 4
WHY SLEEPIS SO IMPORTANT FOR WEIGHT LOSS
Those looking to lose weight rarely consider the effects of sleep on their body
That makes sense we often equate healthiness with movement activity and stimulation
Yet gym buffs know how important it is for your body to heal and rest between workouts Likewise even if you donrsquot spend much time in the gym your body needs time to recover
The Centers for Disease Control and Prevention (CDC) recently published a shocking finding indicating that nearly 1 out of 3 of people in the US are sleep deprived
The CDC also published an article showing that just over 1 in 3 people in the US suffer from obesity
The correlation between these two figured is closer than you might initially guess How so Letrsquos dig into some of the side effects lack of sleep causes
According to the CDC getting less than 7 hours of uninterrupted sleep per night can cause
Obesity Diabetes High Blood Pressure Heart Disease Stroke Mental Distress
There are a few different reasons why getting enough sleep is so important if yoursquore trying to lose weight
pg 5
GOING TO BED EARLIER PREVENTS SNACKING
FAT BURNING PROCESSES START WITH SLEEP
SLEEP HELPS BURN CALORIES
SLEEP ENHANCES YOUR BRAIN FUNCTION
This may seem obvious but it warrants mention particularly if yoursquore keen on eating late at night If yoursquore up late finishing work a paper for school or simply because you find it difficult to sleep yoursquore more likely to mindlessly eat or snack Those who are already in bed of course wonrsquot run into this temptation
The American Journal of Clinical Nutrition also found that those who do not receive enough sleep each night burned less energy and fat that those who did They even went so far as to indicate that there was a very clear correlation between sleep deprivation and obesity
Yes you actually burn calories while yoursquore sleeping The American Journal of Clinical Nutrition actually found that those who maintain a normal sleep cycle (7 hours of rest per night) burned 5 more calories when at rest than those who did not They were also able to burn more calories after meals
That means that if you get at least 7 hours of sleep yoursquoll burn more calories the following day just by doing nothing else
This might inherently make sense but letrsquos dig a little deeper A recent article from CNN points out that even losing just one night of good sleep can cause your brain to act similar to those with ADHD In short yoursquoll find it hard to focus and concentrate
What does this have to do with losing weight Well everything Losing weight and maintaining a healthy lifestyle requires dedication and focus Without focus yoursquore likely to find yourself eating without really thinking about what yoursquore putting into your body and also finding it hard to concentrate when exercising
Irsquoll dig into how sleep works with your metabolism down below but for starters itrsquos important to understand the different phases of sleep and what happens to your body during each
pg 6
Each phase of sleep is important in order for your body to rest repair and reawaken in a healthy manner Letrsquos take a look at each one in more detail
PHASE 1 FALLING ASLEEPThis first phase is where you begin to fall asleep You know that feeling where you fight to keep your eyes open while watching a movie or listening to your spouse Thatrsquos phase 1 of sleep
During this phase your brain activity slows and your muscle begin to relax Since yoursquore not quite asleep yet itrsquos pretty easy to wake your during this phase and you may often jolt awake for no apparent reason
PHASE 2 BEGINNING OF SLEEPThis second phase is categorized by a very light mild and dreamless state of sleep Your brain and muscle activity continue to slow
Since yoursquore not sound asleep yet a person calling out for you or a phone ringing can easily wake you up and yoursquoll be alert enough to respond without them realizing you were sleeping
PHASE 3 amp 4 SLOW WAVE SLEEPThese next two phases are interlocked and in each your brain and muscle activity slow down significantly
These phases are non-REM sleep phases and something very important happens during them
Your body actually repairs and regrows your tissues builds up bones and muscles and strengthens your immune system
THE DIFFERENT PHASES OF SLEEP
pg 7
While this isnrsquot the main phase tied to metabolic function itrsquos extremely important because itrsquos the phase that helps strengthen your good gut microbes known as ldquoskinny helpersrdquo which in turn leads to less bad gut microbes also known as ldquochubby bugsrdquo
PHASE 5 REM SLEEPREM sleep also called Rapid Eye Movement sleep is the final phase Most people fall into REM sleep roughly 90 minutes after beginning Phase 1
This is the phase where dreaming occurs and your brain becomes extremely active Your muscles excluding your heart and lungs are actually paralyzed during this phase of sleep
This last stage REM sleep is the one where your body burns calories Since your brain is active significant amounts of calorie burning take place during REM sleep And the good news is therersquos an easy way to extend this calorie-burning phase of your sleep at night
REM SLEEP AND EXTENDING YOUR METABOLIC FUNCTIONWhen you fall asleep your body doesnrsquot complete the 4 stages and wake up It cycles back through them going from 1 to 2 2 to 3 3 to 4 and 4 to 2 and so on
Thus the longer you stay asleep the more REM sleep yoursquoll experience and the more calories yoursquoll burn while sleeping
Unfortunately you canrsquot burn more calories by staying asleep for 10 or more hours 7-8 hours is the sweet spot where yoursquoll experience REM the most times before waking up After about 7-8 hours of sleep you donrsquot gain any additional ldquorestingrdquo calorie burn Yoursquod be better off being awake and burning calories as you go about the day
Whatrsquos also fascinating about REM sleep is that you can actually extend the amount of time your REM sleep lasts by improving the way you sleep which Irsquoll cover in more detail below The key is ensuring your body experiences deep sleep longer so that yoursquoll get more of that restorative and calorie burning deep sleep your body is craving
pg 8
LEARN WHAT KIND OF SLEEPER YOU AREIt might not matter if you curl up on your side or your back if you find yourself waking up on your stomach that might be the way your body naturally prefers to rest Figuring out how your body best relaxes and settles down is important to improve your sleep
Why Well different sleepers require different types of support to keep their bodies comfortable throughout the night Herersquos a quick breakdown on what type of mattress and pillow works best for each kind of sleeper
Back Sleeper - If you sleep on your back your biggest concern should be ensuring yourspinal cord has the proper support Mattresses that are too soft or too firm will only leadto back pain and can prevent deep sleep A medium firm memory foam mattress is a greatchoice for these sleepers These sleepers should also avoid very firm or large pillows astheyrsquoll want their pillow to flatten under their neck You can also place pillows under yourknees to alleviate back pain
In order to make your deep sleep last longer or to ensure you receive 7-8 hours of uninterrupted sleep yoursquoll need to focus on how you sleep and address any sleep issues you might have Wersquoll run through some of the most common tips to improve sleep times below
HOW TO IMPROVE YOUR SLEEP
pg 9
Side Sleeper - Itrsquos much harder to ease pains associated with side sleeping but a softmattress is a great start Soft mattresses offer the give your joints need while still providingadequate support The best type of material to look for in a soft mattress is latex foambecause it is incredibly soft supports air circulation and holds its shape well Yoursquoll alsowant two thin pillows or one large thick pillow to support your head or neck Placing a thinpillow between your knees can also make this position more comfortable
Stomach Sleeper - If you find yourself waking up on your stomach yoursquoll want to invest ina firm mattress to offer your body the right level of support Softer mattresses make it easyfor limbs to sink into the mattress increasing joint pain A firm foam mattress is your bestbet for a good nightrsquos sleep As pillows go you can lay your head directly on the mattressor on a flat pillow A flat body pillow tucked under your abdomen can also alleviate painfulpressure on your joints and nerves
Follow these tips to help get yourself into the best sleeping routine for your body and yoursquore bound to see better results
IMPROVE YOUR SLEEP ENVIRONMENTIf the environment you are trying to relax in isnrsquot conducive to a good nightrsquos sleep then yoursquore never going to reap the full benefits of metabolic function while sleeping To ensure you get a full night of uninterrupted sleep follow the below tips
Pick a set bedtime and stick to it This teaches your body to cool down and relax at thesame time every night which makes falling asleep much easier
Stop using your cell phone or laptop 30 minutes before going to bed Decompressing canhelp your mind relax and mentally prepare for sleeping Not only that but the blue lightemitted by these devices has been proven to lead to less restful less fulfilling (and lessREM) sleep
Never eat right before your bedtime Late night snacking not only fills your body with morecalories it also can keep you up later and make it more difficult to fall asleep
pg 10
Shut the curtains or blinds in your bedroom so you do not get distracted while trying to fallasleep
Check your homersquos temperature before going to bed to ensure it isnrsquot too hot or too cool
Even if you try everything on this list some people still struggling with falling asleep or staying asleep In that case a sleep aid may be necessary
CONSIDER SLEEP AIDSThere are numerous healthy and natural sleep aids available to help those struggling to sleep finally achieve the rest they deserve Letrsquos take a look at some of the top choices
Melatonin - this natural hormone is made by your body and released at night causingyou to feel less alert and groggy Bright lights and inconsistent sleep schedules can inhibitmelatonin release Thatrsquos why many turn to the natural melatonin supplement to help theirbodies finally fall asleep These typically come in 3 or 5 mg doses--consult with your doctorto know whatrsquos the right dosage for you
White Noise Machine - some people cannot fall asleep without silence or white noise If youstruggle to sleep in a loud or disruptive environment a white noise machine can help Infact even a fan in your bedroom can create a white noise effect powerful enough to helpyou sleep
Sleep Masks - some people struggle with falling asleep when there are too many visualdistractions like outside lights or even the small green or red lights from electronics Sleepmasks have been shown to help alleviate these distractions and help block out the visualstimuli keeping you awake
Ear Plugs - these natural sleep aids can help block out unwanted noise from a snoringpartner or the neighborrsquos loud TV Noise distractions can easily prevent you from fallingasleep or wake you up during the first few stages of sleep so ear plugs often help fix thisproblem
Chamomile - this herbal remedy has been known to fight insomnia and can help youachieve uninterrupted sleep You can buy chamomile as an extract ointment or mostcommonly as a form of tea Taking some before bed will help you feel more drowsy andready to fall asleep
pg 11
Now that you know some important tricks to help you fall and stay asleep I can teach you how to increase your metabolic function while sleeping
Your metabolism can be increased during the day leading to a higher calorie burn at night One of the best ways to increase your metabolism is through weight and strength training exercises As we age we begin to lose muscle mass which actually causes us to burn less calories throughout the day
To counteract this muscle loss exercising with weights can help build muscle and burn more calories throughout the day and while sleeping or resting You donrsquot have to do anything major to build muscle either Simply incorporating squats or lunges with free weights or push ups and burpees into your workout routine is a great way to increase muscle mass and keep your metabolism working hard all the way through your REM cycles
Please consult the Minute Burn Master Course (also included with your FloraSpring) for more of these simple exercises that can be completed in as little as a minute
HOW TO INCREASE YOUR METABOLISM WHILE SLEEPING
pg 12
Sleeping cold is another great method for burning more calories and fat while sleeping Simply lowering your thermostat to 66 degrees (or lower if you can handle it) causes your body to burn through more of the stored fat in your body to keep you warm
Another popular way to sleep cold is taking an ice bath for five minutes to help release natural melatonin before bedtime Cold temperatures trigger a large melatonin spike which can help you fall asleep The cold temperatures also produce shivering which helps you burn calories and keeps your body at a cooler temperature while falling asleep leading to burning off more stored fat in the body
Eating whole grains can also help you burn more calories while sleeping Whole grains like wheat barley brown rice and quinoa help keep insulin levels low Low insulin levels help to boost your metabolism leading to more calorie burning at night
Spicy foods are also known to help crank up your metabolism especially at night If you can tolerate some spice try eating more hot peppers throughout the day to see up to a 30 metabolism increase
Sipping green tea is another proven way to boost your metabolism The flavonoids found in this tea have been tied to increased metabolic function leading to increased calorie burning Indulge in a cup or two of green tea or try taking a green tea supplement to kick up your metabolism
pg 13
FINAL THOUGHTS
Sleep is not only imperative to our overall mental and physical health it also plays a large role in our metabolic function If you have been struggling to lose weight or prevent weight gain maintaining a proper sleep schedule and receiving 7-8 hours of uninterrupted sleep is crucial to weight loss
When your body is able to get the appropriate amount of REM sleep yoursquoll notice improved mental clarity physical alertness and a faster metabolism
Who would have thought losing weight could be so relaxing
pg 3
INDEX
LEARN WHAT KIND OF SLEEPER YOU ARE
CONSIDER SLEEP AIDS
PHASE 1 FALLING ASLEEP
PHASE 3 AND 4 SLOW WAVE SLEEP
PHASE 2 BEGINNING OF SLEEP
IMPROVE YOUR SLEEP ENVIRONMENT
GOING TO BED EARLIER PREVENTS SNACKING
FAT BURNING PROCESSES START WITH SLEEP
SLEEP HELPS BURN CALORIES
SLEEP ENHANCES YOUR BRAIN FUNCTION
PHASE 5 REM SLEEP
REM SLEEP AND EXTENDING YOUR METABOLIC FUNCTION
WHY SLEEP IS SO IMPORTANT FOR WEIGHT LOSS
THE DIFFERENT PHASES OF SLEEP
HOW TO IMPROVE YOUR SLEEP
HOW TO INCREASE YOUR METABOLISM WHILE SLEEPING
FINAL THOUGHTS
PG08
PG10
PG06
PG06
PG06
PG09
PG05
PG05
PG05
PG05
PG07
PG07
PG04
PG06
PG08
PG11
PG13
pg 4
WHY SLEEPIS SO IMPORTANT FOR WEIGHT LOSS
Those looking to lose weight rarely consider the effects of sleep on their body
That makes sense we often equate healthiness with movement activity and stimulation
Yet gym buffs know how important it is for your body to heal and rest between workouts Likewise even if you donrsquot spend much time in the gym your body needs time to recover
The Centers for Disease Control and Prevention (CDC) recently published a shocking finding indicating that nearly 1 out of 3 of people in the US are sleep deprived
The CDC also published an article showing that just over 1 in 3 people in the US suffer from obesity
The correlation between these two figured is closer than you might initially guess How so Letrsquos dig into some of the side effects lack of sleep causes
According to the CDC getting less than 7 hours of uninterrupted sleep per night can cause
Obesity Diabetes High Blood Pressure Heart Disease Stroke Mental Distress
There are a few different reasons why getting enough sleep is so important if yoursquore trying to lose weight
pg 5
GOING TO BED EARLIER PREVENTS SNACKING
FAT BURNING PROCESSES START WITH SLEEP
SLEEP HELPS BURN CALORIES
SLEEP ENHANCES YOUR BRAIN FUNCTION
This may seem obvious but it warrants mention particularly if yoursquore keen on eating late at night If yoursquore up late finishing work a paper for school or simply because you find it difficult to sleep yoursquore more likely to mindlessly eat or snack Those who are already in bed of course wonrsquot run into this temptation
The American Journal of Clinical Nutrition also found that those who do not receive enough sleep each night burned less energy and fat that those who did They even went so far as to indicate that there was a very clear correlation between sleep deprivation and obesity
Yes you actually burn calories while yoursquore sleeping The American Journal of Clinical Nutrition actually found that those who maintain a normal sleep cycle (7 hours of rest per night) burned 5 more calories when at rest than those who did not They were also able to burn more calories after meals
That means that if you get at least 7 hours of sleep yoursquoll burn more calories the following day just by doing nothing else
This might inherently make sense but letrsquos dig a little deeper A recent article from CNN points out that even losing just one night of good sleep can cause your brain to act similar to those with ADHD In short yoursquoll find it hard to focus and concentrate
What does this have to do with losing weight Well everything Losing weight and maintaining a healthy lifestyle requires dedication and focus Without focus yoursquore likely to find yourself eating without really thinking about what yoursquore putting into your body and also finding it hard to concentrate when exercising
Irsquoll dig into how sleep works with your metabolism down below but for starters itrsquos important to understand the different phases of sleep and what happens to your body during each
pg 6
Each phase of sleep is important in order for your body to rest repair and reawaken in a healthy manner Letrsquos take a look at each one in more detail
PHASE 1 FALLING ASLEEPThis first phase is where you begin to fall asleep You know that feeling where you fight to keep your eyes open while watching a movie or listening to your spouse Thatrsquos phase 1 of sleep
During this phase your brain activity slows and your muscle begin to relax Since yoursquore not quite asleep yet itrsquos pretty easy to wake your during this phase and you may often jolt awake for no apparent reason
PHASE 2 BEGINNING OF SLEEPThis second phase is categorized by a very light mild and dreamless state of sleep Your brain and muscle activity continue to slow
Since yoursquore not sound asleep yet a person calling out for you or a phone ringing can easily wake you up and yoursquoll be alert enough to respond without them realizing you were sleeping
PHASE 3 amp 4 SLOW WAVE SLEEPThese next two phases are interlocked and in each your brain and muscle activity slow down significantly
These phases are non-REM sleep phases and something very important happens during them
Your body actually repairs and regrows your tissues builds up bones and muscles and strengthens your immune system
THE DIFFERENT PHASES OF SLEEP
pg 7
While this isnrsquot the main phase tied to metabolic function itrsquos extremely important because itrsquos the phase that helps strengthen your good gut microbes known as ldquoskinny helpersrdquo which in turn leads to less bad gut microbes also known as ldquochubby bugsrdquo
PHASE 5 REM SLEEPREM sleep also called Rapid Eye Movement sleep is the final phase Most people fall into REM sleep roughly 90 minutes after beginning Phase 1
This is the phase where dreaming occurs and your brain becomes extremely active Your muscles excluding your heart and lungs are actually paralyzed during this phase of sleep
This last stage REM sleep is the one where your body burns calories Since your brain is active significant amounts of calorie burning take place during REM sleep And the good news is therersquos an easy way to extend this calorie-burning phase of your sleep at night
REM SLEEP AND EXTENDING YOUR METABOLIC FUNCTIONWhen you fall asleep your body doesnrsquot complete the 4 stages and wake up It cycles back through them going from 1 to 2 2 to 3 3 to 4 and 4 to 2 and so on
Thus the longer you stay asleep the more REM sleep yoursquoll experience and the more calories yoursquoll burn while sleeping
Unfortunately you canrsquot burn more calories by staying asleep for 10 or more hours 7-8 hours is the sweet spot where yoursquoll experience REM the most times before waking up After about 7-8 hours of sleep you donrsquot gain any additional ldquorestingrdquo calorie burn Yoursquod be better off being awake and burning calories as you go about the day
Whatrsquos also fascinating about REM sleep is that you can actually extend the amount of time your REM sleep lasts by improving the way you sleep which Irsquoll cover in more detail below The key is ensuring your body experiences deep sleep longer so that yoursquoll get more of that restorative and calorie burning deep sleep your body is craving
pg 8
LEARN WHAT KIND OF SLEEPER YOU AREIt might not matter if you curl up on your side or your back if you find yourself waking up on your stomach that might be the way your body naturally prefers to rest Figuring out how your body best relaxes and settles down is important to improve your sleep
Why Well different sleepers require different types of support to keep their bodies comfortable throughout the night Herersquos a quick breakdown on what type of mattress and pillow works best for each kind of sleeper
Back Sleeper - If you sleep on your back your biggest concern should be ensuring yourspinal cord has the proper support Mattresses that are too soft or too firm will only leadto back pain and can prevent deep sleep A medium firm memory foam mattress is a greatchoice for these sleepers These sleepers should also avoid very firm or large pillows astheyrsquoll want their pillow to flatten under their neck You can also place pillows under yourknees to alleviate back pain
In order to make your deep sleep last longer or to ensure you receive 7-8 hours of uninterrupted sleep yoursquoll need to focus on how you sleep and address any sleep issues you might have Wersquoll run through some of the most common tips to improve sleep times below
HOW TO IMPROVE YOUR SLEEP
pg 9
Side Sleeper - Itrsquos much harder to ease pains associated with side sleeping but a softmattress is a great start Soft mattresses offer the give your joints need while still providingadequate support The best type of material to look for in a soft mattress is latex foambecause it is incredibly soft supports air circulation and holds its shape well Yoursquoll alsowant two thin pillows or one large thick pillow to support your head or neck Placing a thinpillow between your knees can also make this position more comfortable
Stomach Sleeper - If you find yourself waking up on your stomach yoursquoll want to invest ina firm mattress to offer your body the right level of support Softer mattresses make it easyfor limbs to sink into the mattress increasing joint pain A firm foam mattress is your bestbet for a good nightrsquos sleep As pillows go you can lay your head directly on the mattressor on a flat pillow A flat body pillow tucked under your abdomen can also alleviate painfulpressure on your joints and nerves
Follow these tips to help get yourself into the best sleeping routine for your body and yoursquore bound to see better results
IMPROVE YOUR SLEEP ENVIRONMENTIf the environment you are trying to relax in isnrsquot conducive to a good nightrsquos sleep then yoursquore never going to reap the full benefits of metabolic function while sleeping To ensure you get a full night of uninterrupted sleep follow the below tips
Pick a set bedtime and stick to it This teaches your body to cool down and relax at thesame time every night which makes falling asleep much easier
Stop using your cell phone or laptop 30 minutes before going to bed Decompressing canhelp your mind relax and mentally prepare for sleeping Not only that but the blue lightemitted by these devices has been proven to lead to less restful less fulfilling (and lessREM) sleep
Never eat right before your bedtime Late night snacking not only fills your body with morecalories it also can keep you up later and make it more difficult to fall asleep
pg 10
Shut the curtains or blinds in your bedroom so you do not get distracted while trying to fallasleep
Check your homersquos temperature before going to bed to ensure it isnrsquot too hot or too cool
Even if you try everything on this list some people still struggling with falling asleep or staying asleep In that case a sleep aid may be necessary
CONSIDER SLEEP AIDSThere are numerous healthy and natural sleep aids available to help those struggling to sleep finally achieve the rest they deserve Letrsquos take a look at some of the top choices
Melatonin - this natural hormone is made by your body and released at night causingyou to feel less alert and groggy Bright lights and inconsistent sleep schedules can inhibitmelatonin release Thatrsquos why many turn to the natural melatonin supplement to help theirbodies finally fall asleep These typically come in 3 or 5 mg doses--consult with your doctorto know whatrsquos the right dosage for you
White Noise Machine - some people cannot fall asleep without silence or white noise If youstruggle to sleep in a loud or disruptive environment a white noise machine can help Infact even a fan in your bedroom can create a white noise effect powerful enough to helpyou sleep
Sleep Masks - some people struggle with falling asleep when there are too many visualdistractions like outside lights or even the small green or red lights from electronics Sleepmasks have been shown to help alleviate these distractions and help block out the visualstimuli keeping you awake
Ear Plugs - these natural sleep aids can help block out unwanted noise from a snoringpartner or the neighborrsquos loud TV Noise distractions can easily prevent you from fallingasleep or wake you up during the first few stages of sleep so ear plugs often help fix thisproblem
Chamomile - this herbal remedy has been known to fight insomnia and can help youachieve uninterrupted sleep You can buy chamomile as an extract ointment or mostcommonly as a form of tea Taking some before bed will help you feel more drowsy andready to fall asleep
pg 11
Now that you know some important tricks to help you fall and stay asleep I can teach you how to increase your metabolic function while sleeping
Your metabolism can be increased during the day leading to a higher calorie burn at night One of the best ways to increase your metabolism is through weight and strength training exercises As we age we begin to lose muscle mass which actually causes us to burn less calories throughout the day
To counteract this muscle loss exercising with weights can help build muscle and burn more calories throughout the day and while sleeping or resting You donrsquot have to do anything major to build muscle either Simply incorporating squats or lunges with free weights or push ups and burpees into your workout routine is a great way to increase muscle mass and keep your metabolism working hard all the way through your REM cycles
Please consult the Minute Burn Master Course (also included with your FloraSpring) for more of these simple exercises that can be completed in as little as a minute
HOW TO INCREASE YOUR METABOLISM WHILE SLEEPING
pg 12
Sleeping cold is another great method for burning more calories and fat while sleeping Simply lowering your thermostat to 66 degrees (or lower if you can handle it) causes your body to burn through more of the stored fat in your body to keep you warm
Another popular way to sleep cold is taking an ice bath for five minutes to help release natural melatonin before bedtime Cold temperatures trigger a large melatonin spike which can help you fall asleep The cold temperatures also produce shivering which helps you burn calories and keeps your body at a cooler temperature while falling asleep leading to burning off more stored fat in the body
Eating whole grains can also help you burn more calories while sleeping Whole grains like wheat barley brown rice and quinoa help keep insulin levels low Low insulin levels help to boost your metabolism leading to more calorie burning at night
Spicy foods are also known to help crank up your metabolism especially at night If you can tolerate some spice try eating more hot peppers throughout the day to see up to a 30 metabolism increase
Sipping green tea is another proven way to boost your metabolism The flavonoids found in this tea have been tied to increased metabolic function leading to increased calorie burning Indulge in a cup or two of green tea or try taking a green tea supplement to kick up your metabolism
pg 13
FINAL THOUGHTS
Sleep is not only imperative to our overall mental and physical health it also plays a large role in our metabolic function If you have been struggling to lose weight or prevent weight gain maintaining a proper sleep schedule and receiving 7-8 hours of uninterrupted sleep is crucial to weight loss
When your body is able to get the appropriate amount of REM sleep yoursquoll notice improved mental clarity physical alertness and a faster metabolism
Who would have thought losing weight could be so relaxing
pg 4
WHY SLEEPIS SO IMPORTANT FOR WEIGHT LOSS
Those looking to lose weight rarely consider the effects of sleep on their body
That makes sense we often equate healthiness with movement activity and stimulation
Yet gym buffs know how important it is for your body to heal and rest between workouts Likewise even if you donrsquot spend much time in the gym your body needs time to recover
The Centers for Disease Control and Prevention (CDC) recently published a shocking finding indicating that nearly 1 out of 3 of people in the US are sleep deprived
The CDC also published an article showing that just over 1 in 3 people in the US suffer from obesity
The correlation between these two figured is closer than you might initially guess How so Letrsquos dig into some of the side effects lack of sleep causes
According to the CDC getting less than 7 hours of uninterrupted sleep per night can cause
Obesity Diabetes High Blood Pressure Heart Disease Stroke Mental Distress
There are a few different reasons why getting enough sleep is so important if yoursquore trying to lose weight
pg 5
GOING TO BED EARLIER PREVENTS SNACKING
FAT BURNING PROCESSES START WITH SLEEP
SLEEP HELPS BURN CALORIES
SLEEP ENHANCES YOUR BRAIN FUNCTION
This may seem obvious but it warrants mention particularly if yoursquore keen on eating late at night If yoursquore up late finishing work a paper for school or simply because you find it difficult to sleep yoursquore more likely to mindlessly eat or snack Those who are already in bed of course wonrsquot run into this temptation
The American Journal of Clinical Nutrition also found that those who do not receive enough sleep each night burned less energy and fat that those who did They even went so far as to indicate that there was a very clear correlation between sleep deprivation and obesity
Yes you actually burn calories while yoursquore sleeping The American Journal of Clinical Nutrition actually found that those who maintain a normal sleep cycle (7 hours of rest per night) burned 5 more calories when at rest than those who did not They were also able to burn more calories after meals
That means that if you get at least 7 hours of sleep yoursquoll burn more calories the following day just by doing nothing else
This might inherently make sense but letrsquos dig a little deeper A recent article from CNN points out that even losing just one night of good sleep can cause your brain to act similar to those with ADHD In short yoursquoll find it hard to focus and concentrate
What does this have to do with losing weight Well everything Losing weight and maintaining a healthy lifestyle requires dedication and focus Without focus yoursquore likely to find yourself eating without really thinking about what yoursquore putting into your body and also finding it hard to concentrate when exercising
Irsquoll dig into how sleep works with your metabolism down below but for starters itrsquos important to understand the different phases of sleep and what happens to your body during each
pg 6
Each phase of sleep is important in order for your body to rest repair and reawaken in a healthy manner Letrsquos take a look at each one in more detail
PHASE 1 FALLING ASLEEPThis first phase is where you begin to fall asleep You know that feeling where you fight to keep your eyes open while watching a movie or listening to your spouse Thatrsquos phase 1 of sleep
During this phase your brain activity slows and your muscle begin to relax Since yoursquore not quite asleep yet itrsquos pretty easy to wake your during this phase and you may often jolt awake for no apparent reason
PHASE 2 BEGINNING OF SLEEPThis second phase is categorized by a very light mild and dreamless state of sleep Your brain and muscle activity continue to slow
Since yoursquore not sound asleep yet a person calling out for you or a phone ringing can easily wake you up and yoursquoll be alert enough to respond without them realizing you were sleeping
PHASE 3 amp 4 SLOW WAVE SLEEPThese next two phases are interlocked and in each your brain and muscle activity slow down significantly
These phases are non-REM sleep phases and something very important happens during them
Your body actually repairs and regrows your tissues builds up bones and muscles and strengthens your immune system
THE DIFFERENT PHASES OF SLEEP
pg 7
While this isnrsquot the main phase tied to metabolic function itrsquos extremely important because itrsquos the phase that helps strengthen your good gut microbes known as ldquoskinny helpersrdquo which in turn leads to less bad gut microbes also known as ldquochubby bugsrdquo
PHASE 5 REM SLEEPREM sleep also called Rapid Eye Movement sleep is the final phase Most people fall into REM sleep roughly 90 minutes after beginning Phase 1
This is the phase where dreaming occurs and your brain becomes extremely active Your muscles excluding your heart and lungs are actually paralyzed during this phase of sleep
This last stage REM sleep is the one where your body burns calories Since your brain is active significant amounts of calorie burning take place during REM sleep And the good news is therersquos an easy way to extend this calorie-burning phase of your sleep at night
REM SLEEP AND EXTENDING YOUR METABOLIC FUNCTIONWhen you fall asleep your body doesnrsquot complete the 4 stages and wake up It cycles back through them going from 1 to 2 2 to 3 3 to 4 and 4 to 2 and so on
Thus the longer you stay asleep the more REM sleep yoursquoll experience and the more calories yoursquoll burn while sleeping
Unfortunately you canrsquot burn more calories by staying asleep for 10 or more hours 7-8 hours is the sweet spot where yoursquoll experience REM the most times before waking up After about 7-8 hours of sleep you donrsquot gain any additional ldquorestingrdquo calorie burn Yoursquod be better off being awake and burning calories as you go about the day
Whatrsquos also fascinating about REM sleep is that you can actually extend the amount of time your REM sleep lasts by improving the way you sleep which Irsquoll cover in more detail below The key is ensuring your body experiences deep sleep longer so that yoursquoll get more of that restorative and calorie burning deep sleep your body is craving
pg 8
LEARN WHAT KIND OF SLEEPER YOU AREIt might not matter if you curl up on your side or your back if you find yourself waking up on your stomach that might be the way your body naturally prefers to rest Figuring out how your body best relaxes and settles down is important to improve your sleep
Why Well different sleepers require different types of support to keep their bodies comfortable throughout the night Herersquos a quick breakdown on what type of mattress and pillow works best for each kind of sleeper
Back Sleeper - If you sleep on your back your biggest concern should be ensuring yourspinal cord has the proper support Mattresses that are too soft or too firm will only leadto back pain and can prevent deep sleep A medium firm memory foam mattress is a greatchoice for these sleepers These sleepers should also avoid very firm or large pillows astheyrsquoll want their pillow to flatten under their neck You can also place pillows under yourknees to alleviate back pain
In order to make your deep sleep last longer or to ensure you receive 7-8 hours of uninterrupted sleep yoursquoll need to focus on how you sleep and address any sleep issues you might have Wersquoll run through some of the most common tips to improve sleep times below
HOW TO IMPROVE YOUR SLEEP
pg 9
Side Sleeper - Itrsquos much harder to ease pains associated with side sleeping but a softmattress is a great start Soft mattresses offer the give your joints need while still providingadequate support The best type of material to look for in a soft mattress is latex foambecause it is incredibly soft supports air circulation and holds its shape well Yoursquoll alsowant two thin pillows or one large thick pillow to support your head or neck Placing a thinpillow between your knees can also make this position more comfortable
Stomach Sleeper - If you find yourself waking up on your stomach yoursquoll want to invest ina firm mattress to offer your body the right level of support Softer mattresses make it easyfor limbs to sink into the mattress increasing joint pain A firm foam mattress is your bestbet for a good nightrsquos sleep As pillows go you can lay your head directly on the mattressor on a flat pillow A flat body pillow tucked under your abdomen can also alleviate painfulpressure on your joints and nerves
Follow these tips to help get yourself into the best sleeping routine for your body and yoursquore bound to see better results
IMPROVE YOUR SLEEP ENVIRONMENTIf the environment you are trying to relax in isnrsquot conducive to a good nightrsquos sleep then yoursquore never going to reap the full benefits of metabolic function while sleeping To ensure you get a full night of uninterrupted sleep follow the below tips
Pick a set bedtime and stick to it This teaches your body to cool down and relax at thesame time every night which makes falling asleep much easier
Stop using your cell phone or laptop 30 minutes before going to bed Decompressing canhelp your mind relax and mentally prepare for sleeping Not only that but the blue lightemitted by these devices has been proven to lead to less restful less fulfilling (and lessREM) sleep
Never eat right before your bedtime Late night snacking not only fills your body with morecalories it also can keep you up later and make it more difficult to fall asleep
pg 10
Shut the curtains or blinds in your bedroom so you do not get distracted while trying to fallasleep
Check your homersquos temperature before going to bed to ensure it isnrsquot too hot or too cool
Even if you try everything on this list some people still struggling with falling asleep or staying asleep In that case a sleep aid may be necessary
CONSIDER SLEEP AIDSThere are numerous healthy and natural sleep aids available to help those struggling to sleep finally achieve the rest they deserve Letrsquos take a look at some of the top choices
Melatonin - this natural hormone is made by your body and released at night causingyou to feel less alert and groggy Bright lights and inconsistent sleep schedules can inhibitmelatonin release Thatrsquos why many turn to the natural melatonin supplement to help theirbodies finally fall asleep These typically come in 3 or 5 mg doses--consult with your doctorto know whatrsquos the right dosage for you
White Noise Machine - some people cannot fall asleep without silence or white noise If youstruggle to sleep in a loud or disruptive environment a white noise machine can help Infact even a fan in your bedroom can create a white noise effect powerful enough to helpyou sleep
Sleep Masks - some people struggle with falling asleep when there are too many visualdistractions like outside lights or even the small green or red lights from electronics Sleepmasks have been shown to help alleviate these distractions and help block out the visualstimuli keeping you awake
Ear Plugs - these natural sleep aids can help block out unwanted noise from a snoringpartner or the neighborrsquos loud TV Noise distractions can easily prevent you from fallingasleep or wake you up during the first few stages of sleep so ear plugs often help fix thisproblem
Chamomile - this herbal remedy has been known to fight insomnia and can help youachieve uninterrupted sleep You can buy chamomile as an extract ointment or mostcommonly as a form of tea Taking some before bed will help you feel more drowsy andready to fall asleep
pg 11
Now that you know some important tricks to help you fall and stay asleep I can teach you how to increase your metabolic function while sleeping
Your metabolism can be increased during the day leading to a higher calorie burn at night One of the best ways to increase your metabolism is through weight and strength training exercises As we age we begin to lose muscle mass which actually causes us to burn less calories throughout the day
To counteract this muscle loss exercising with weights can help build muscle and burn more calories throughout the day and while sleeping or resting You donrsquot have to do anything major to build muscle either Simply incorporating squats or lunges with free weights or push ups and burpees into your workout routine is a great way to increase muscle mass and keep your metabolism working hard all the way through your REM cycles
Please consult the Minute Burn Master Course (also included with your FloraSpring) for more of these simple exercises that can be completed in as little as a minute
HOW TO INCREASE YOUR METABOLISM WHILE SLEEPING
pg 12
Sleeping cold is another great method for burning more calories and fat while sleeping Simply lowering your thermostat to 66 degrees (or lower if you can handle it) causes your body to burn through more of the stored fat in your body to keep you warm
Another popular way to sleep cold is taking an ice bath for five minutes to help release natural melatonin before bedtime Cold temperatures trigger a large melatonin spike which can help you fall asleep The cold temperatures also produce shivering which helps you burn calories and keeps your body at a cooler temperature while falling asleep leading to burning off more stored fat in the body
Eating whole grains can also help you burn more calories while sleeping Whole grains like wheat barley brown rice and quinoa help keep insulin levels low Low insulin levels help to boost your metabolism leading to more calorie burning at night
Spicy foods are also known to help crank up your metabolism especially at night If you can tolerate some spice try eating more hot peppers throughout the day to see up to a 30 metabolism increase
Sipping green tea is another proven way to boost your metabolism The flavonoids found in this tea have been tied to increased metabolic function leading to increased calorie burning Indulge in a cup or two of green tea or try taking a green tea supplement to kick up your metabolism
pg 13
FINAL THOUGHTS
Sleep is not only imperative to our overall mental and physical health it also plays a large role in our metabolic function If you have been struggling to lose weight or prevent weight gain maintaining a proper sleep schedule and receiving 7-8 hours of uninterrupted sleep is crucial to weight loss
When your body is able to get the appropriate amount of REM sleep yoursquoll notice improved mental clarity physical alertness and a faster metabolism
Who would have thought losing weight could be so relaxing
pg 5
GOING TO BED EARLIER PREVENTS SNACKING
FAT BURNING PROCESSES START WITH SLEEP
SLEEP HELPS BURN CALORIES
SLEEP ENHANCES YOUR BRAIN FUNCTION
This may seem obvious but it warrants mention particularly if yoursquore keen on eating late at night If yoursquore up late finishing work a paper for school or simply because you find it difficult to sleep yoursquore more likely to mindlessly eat or snack Those who are already in bed of course wonrsquot run into this temptation
The American Journal of Clinical Nutrition also found that those who do not receive enough sleep each night burned less energy and fat that those who did They even went so far as to indicate that there was a very clear correlation between sleep deprivation and obesity
Yes you actually burn calories while yoursquore sleeping The American Journal of Clinical Nutrition actually found that those who maintain a normal sleep cycle (7 hours of rest per night) burned 5 more calories when at rest than those who did not They were also able to burn more calories after meals
That means that if you get at least 7 hours of sleep yoursquoll burn more calories the following day just by doing nothing else
This might inherently make sense but letrsquos dig a little deeper A recent article from CNN points out that even losing just one night of good sleep can cause your brain to act similar to those with ADHD In short yoursquoll find it hard to focus and concentrate
What does this have to do with losing weight Well everything Losing weight and maintaining a healthy lifestyle requires dedication and focus Without focus yoursquore likely to find yourself eating without really thinking about what yoursquore putting into your body and also finding it hard to concentrate when exercising
Irsquoll dig into how sleep works with your metabolism down below but for starters itrsquos important to understand the different phases of sleep and what happens to your body during each
pg 6
Each phase of sleep is important in order for your body to rest repair and reawaken in a healthy manner Letrsquos take a look at each one in more detail
PHASE 1 FALLING ASLEEPThis first phase is where you begin to fall asleep You know that feeling where you fight to keep your eyes open while watching a movie or listening to your spouse Thatrsquos phase 1 of sleep
During this phase your brain activity slows and your muscle begin to relax Since yoursquore not quite asleep yet itrsquos pretty easy to wake your during this phase and you may often jolt awake for no apparent reason
PHASE 2 BEGINNING OF SLEEPThis second phase is categorized by a very light mild and dreamless state of sleep Your brain and muscle activity continue to slow
Since yoursquore not sound asleep yet a person calling out for you or a phone ringing can easily wake you up and yoursquoll be alert enough to respond without them realizing you were sleeping
PHASE 3 amp 4 SLOW WAVE SLEEPThese next two phases are interlocked and in each your brain and muscle activity slow down significantly
These phases are non-REM sleep phases and something very important happens during them
Your body actually repairs and regrows your tissues builds up bones and muscles and strengthens your immune system
THE DIFFERENT PHASES OF SLEEP
pg 7
While this isnrsquot the main phase tied to metabolic function itrsquos extremely important because itrsquos the phase that helps strengthen your good gut microbes known as ldquoskinny helpersrdquo which in turn leads to less bad gut microbes also known as ldquochubby bugsrdquo
PHASE 5 REM SLEEPREM sleep also called Rapid Eye Movement sleep is the final phase Most people fall into REM sleep roughly 90 minutes after beginning Phase 1
This is the phase where dreaming occurs and your brain becomes extremely active Your muscles excluding your heart and lungs are actually paralyzed during this phase of sleep
This last stage REM sleep is the one where your body burns calories Since your brain is active significant amounts of calorie burning take place during REM sleep And the good news is therersquos an easy way to extend this calorie-burning phase of your sleep at night
REM SLEEP AND EXTENDING YOUR METABOLIC FUNCTIONWhen you fall asleep your body doesnrsquot complete the 4 stages and wake up It cycles back through them going from 1 to 2 2 to 3 3 to 4 and 4 to 2 and so on
Thus the longer you stay asleep the more REM sleep yoursquoll experience and the more calories yoursquoll burn while sleeping
Unfortunately you canrsquot burn more calories by staying asleep for 10 or more hours 7-8 hours is the sweet spot where yoursquoll experience REM the most times before waking up After about 7-8 hours of sleep you donrsquot gain any additional ldquorestingrdquo calorie burn Yoursquod be better off being awake and burning calories as you go about the day
Whatrsquos also fascinating about REM sleep is that you can actually extend the amount of time your REM sleep lasts by improving the way you sleep which Irsquoll cover in more detail below The key is ensuring your body experiences deep sleep longer so that yoursquoll get more of that restorative and calorie burning deep sleep your body is craving
pg 8
LEARN WHAT KIND OF SLEEPER YOU AREIt might not matter if you curl up on your side or your back if you find yourself waking up on your stomach that might be the way your body naturally prefers to rest Figuring out how your body best relaxes and settles down is important to improve your sleep
Why Well different sleepers require different types of support to keep their bodies comfortable throughout the night Herersquos a quick breakdown on what type of mattress and pillow works best for each kind of sleeper
Back Sleeper - If you sleep on your back your biggest concern should be ensuring yourspinal cord has the proper support Mattresses that are too soft or too firm will only leadto back pain and can prevent deep sleep A medium firm memory foam mattress is a greatchoice for these sleepers These sleepers should also avoid very firm or large pillows astheyrsquoll want their pillow to flatten under their neck You can also place pillows under yourknees to alleviate back pain
In order to make your deep sleep last longer or to ensure you receive 7-8 hours of uninterrupted sleep yoursquoll need to focus on how you sleep and address any sleep issues you might have Wersquoll run through some of the most common tips to improve sleep times below
HOW TO IMPROVE YOUR SLEEP
pg 9
Side Sleeper - Itrsquos much harder to ease pains associated with side sleeping but a softmattress is a great start Soft mattresses offer the give your joints need while still providingadequate support The best type of material to look for in a soft mattress is latex foambecause it is incredibly soft supports air circulation and holds its shape well Yoursquoll alsowant two thin pillows or one large thick pillow to support your head or neck Placing a thinpillow between your knees can also make this position more comfortable
Stomach Sleeper - If you find yourself waking up on your stomach yoursquoll want to invest ina firm mattress to offer your body the right level of support Softer mattresses make it easyfor limbs to sink into the mattress increasing joint pain A firm foam mattress is your bestbet for a good nightrsquos sleep As pillows go you can lay your head directly on the mattressor on a flat pillow A flat body pillow tucked under your abdomen can also alleviate painfulpressure on your joints and nerves
Follow these tips to help get yourself into the best sleeping routine for your body and yoursquore bound to see better results
IMPROVE YOUR SLEEP ENVIRONMENTIf the environment you are trying to relax in isnrsquot conducive to a good nightrsquos sleep then yoursquore never going to reap the full benefits of metabolic function while sleeping To ensure you get a full night of uninterrupted sleep follow the below tips
Pick a set bedtime and stick to it This teaches your body to cool down and relax at thesame time every night which makes falling asleep much easier
Stop using your cell phone or laptop 30 minutes before going to bed Decompressing canhelp your mind relax and mentally prepare for sleeping Not only that but the blue lightemitted by these devices has been proven to lead to less restful less fulfilling (and lessREM) sleep
Never eat right before your bedtime Late night snacking not only fills your body with morecalories it also can keep you up later and make it more difficult to fall asleep
pg 10
Shut the curtains or blinds in your bedroom so you do not get distracted while trying to fallasleep
Check your homersquos temperature before going to bed to ensure it isnrsquot too hot or too cool
Even if you try everything on this list some people still struggling with falling asleep or staying asleep In that case a sleep aid may be necessary
CONSIDER SLEEP AIDSThere are numerous healthy and natural sleep aids available to help those struggling to sleep finally achieve the rest they deserve Letrsquos take a look at some of the top choices
Melatonin - this natural hormone is made by your body and released at night causingyou to feel less alert and groggy Bright lights and inconsistent sleep schedules can inhibitmelatonin release Thatrsquos why many turn to the natural melatonin supplement to help theirbodies finally fall asleep These typically come in 3 or 5 mg doses--consult with your doctorto know whatrsquos the right dosage for you
White Noise Machine - some people cannot fall asleep without silence or white noise If youstruggle to sleep in a loud or disruptive environment a white noise machine can help Infact even a fan in your bedroom can create a white noise effect powerful enough to helpyou sleep
Sleep Masks - some people struggle with falling asleep when there are too many visualdistractions like outside lights or even the small green or red lights from electronics Sleepmasks have been shown to help alleviate these distractions and help block out the visualstimuli keeping you awake
Ear Plugs - these natural sleep aids can help block out unwanted noise from a snoringpartner or the neighborrsquos loud TV Noise distractions can easily prevent you from fallingasleep or wake you up during the first few stages of sleep so ear plugs often help fix thisproblem
Chamomile - this herbal remedy has been known to fight insomnia and can help youachieve uninterrupted sleep You can buy chamomile as an extract ointment or mostcommonly as a form of tea Taking some before bed will help you feel more drowsy andready to fall asleep
pg 11
Now that you know some important tricks to help you fall and stay asleep I can teach you how to increase your metabolic function while sleeping
Your metabolism can be increased during the day leading to a higher calorie burn at night One of the best ways to increase your metabolism is through weight and strength training exercises As we age we begin to lose muscle mass which actually causes us to burn less calories throughout the day
To counteract this muscle loss exercising with weights can help build muscle and burn more calories throughout the day and while sleeping or resting You donrsquot have to do anything major to build muscle either Simply incorporating squats or lunges with free weights or push ups and burpees into your workout routine is a great way to increase muscle mass and keep your metabolism working hard all the way through your REM cycles
Please consult the Minute Burn Master Course (also included with your FloraSpring) for more of these simple exercises that can be completed in as little as a minute
HOW TO INCREASE YOUR METABOLISM WHILE SLEEPING
pg 12
Sleeping cold is another great method for burning more calories and fat while sleeping Simply lowering your thermostat to 66 degrees (or lower if you can handle it) causes your body to burn through more of the stored fat in your body to keep you warm
Another popular way to sleep cold is taking an ice bath for five minutes to help release natural melatonin before bedtime Cold temperatures trigger a large melatonin spike which can help you fall asleep The cold temperatures also produce shivering which helps you burn calories and keeps your body at a cooler temperature while falling asleep leading to burning off more stored fat in the body
Eating whole grains can also help you burn more calories while sleeping Whole grains like wheat barley brown rice and quinoa help keep insulin levels low Low insulin levels help to boost your metabolism leading to more calorie burning at night
Spicy foods are also known to help crank up your metabolism especially at night If you can tolerate some spice try eating more hot peppers throughout the day to see up to a 30 metabolism increase
Sipping green tea is another proven way to boost your metabolism The flavonoids found in this tea have been tied to increased metabolic function leading to increased calorie burning Indulge in a cup or two of green tea or try taking a green tea supplement to kick up your metabolism
pg 13
FINAL THOUGHTS
Sleep is not only imperative to our overall mental and physical health it also plays a large role in our metabolic function If you have been struggling to lose weight or prevent weight gain maintaining a proper sleep schedule and receiving 7-8 hours of uninterrupted sleep is crucial to weight loss
When your body is able to get the appropriate amount of REM sleep yoursquoll notice improved mental clarity physical alertness and a faster metabolism
Who would have thought losing weight could be so relaxing
pg 6
Each phase of sleep is important in order for your body to rest repair and reawaken in a healthy manner Letrsquos take a look at each one in more detail
PHASE 1 FALLING ASLEEPThis first phase is where you begin to fall asleep You know that feeling where you fight to keep your eyes open while watching a movie or listening to your spouse Thatrsquos phase 1 of sleep
During this phase your brain activity slows and your muscle begin to relax Since yoursquore not quite asleep yet itrsquos pretty easy to wake your during this phase and you may often jolt awake for no apparent reason
PHASE 2 BEGINNING OF SLEEPThis second phase is categorized by a very light mild and dreamless state of sleep Your brain and muscle activity continue to slow
Since yoursquore not sound asleep yet a person calling out for you or a phone ringing can easily wake you up and yoursquoll be alert enough to respond without them realizing you were sleeping
PHASE 3 amp 4 SLOW WAVE SLEEPThese next two phases are interlocked and in each your brain and muscle activity slow down significantly
These phases are non-REM sleep phases and something very important happens during them
Your body actually repairs and regrows your tissues builds up bones and muscles and strengthens your immune system
THE DIFFERENT PHASES OF SLEEP
pg 7
While this isnrsquot the main phase tied to metabolic function itrsquos extremely important because itrsquos the phase that helps strengthen your good gut microbes known as ldquoskinny helpersrdquo which in turn leads to less bad gut microbes also known as ldquochubby bugsrdquo
PHASE 5 REM SLEEPREM sleep also called Rapid Eye Movement sleep is the final phase Most people fall into REM sleep roughly 90 minutes after beginning Phase 1
This is the phase where dreaming occurs and your brain becomes extremely active Your muscles excluding your heart and lungs are actually paralyzed during this phase of sleep
This last stage REM sleep is the one where your body burns calories Since your brain is active significant amounts of calorie burning take place during REM sleep And the good news is therersquos an easy way to extend this calorie-burning phase of your sleep at night
REM SLEEP AND EXTENDING YOUR METABOLIC FUNCTIONWhen you fall asleep your body doesnrsquot complete the 4 stages and wake up It cycles back through them going from 1 to 2 2 to 3 3 to 4 and 4 to 2 and so on
Thus the longer you stay asleep the more REM sleep yoursquoll experience and the more calories yoursquoll burn while sleeping
Unfortunately you canrsquot burn more calories by staying asleep for 10 or more hours 7-8 hours is the sweet spot where yoursquoll experience REM the most times before waking up After about 7-8 hours of sleep you donrsquot gain any additional ldquorestingrdquo calorie burn Yoursquod be better off being awake and burning calories as you go about the day
Whatrsquos also fascinating about REM sleep is that you can actually extend the amount of time your REM sleep lasts by improving the way you sleep which Irsquoll cover in more detail below The key is ensuring your body experiences deep sleep longer so that yoursquoll get more of that restorative and calorie burning deep sleep your body is craving
pg 8
LEARN WHAT KIND OF SLEEPER YOU AREIt might not matter if you curl up on your side or your back if you find yourself waking up on your stomach that might be the way your body naturally prefers to rest Figuring out how your body best relaxes and settles down is important to improve your sleep
Why Well different sleepers require different types of support to keep their bodies comfortable throughout the night Herersquos a quick breakdown on what type of mattress and pillow works best for each kind of sleeper
Back Sleeper - If you sleep on your back your biggest concern should be ensuring yourspinal cord has the proper support Mattresses that are too soft or too firm will only leadto back pain and can prevent deep sleep A medium firm memory foam mattress is a greatchoice for these sleepers These sleepers should also avoid very firm or large pillows astheyrsquoll want their pillow to flatten under their neck You can also place pillows under yourknees to alleviate back pain
In order to make your deep sleep last longer or to ensure you receive 7-8 hours of uninterrupted sleep yoursquoll need to focus on how you sleep and address any sleep issues you might have Wersquoll run through some of the most common tips to improve sleep times below
HOW TO IMPROVE YOUR SLEEP
pg 9
Side Sleeper - Itrsquos much harder to ease pains associated with side sleeping but a softmattress is a great start Soft mattresses offer the give your joints need while still providingadequate support The best type of material to look for in a soft mattress is latex foambecause it is incredibly soft supports air circulation and holds its shape well Yoursquoll alsowant two thin pillows or one large thick pillow to support your head or neck Placing a thinpillow between your knees can also make this position more comfortable
Stomach Sleeper - If you find yourself waking up on your stomach yoursquoll want to invest ina firm mattress to offer your body the right level of support Softer mattresses make it easyfor limbs to sink into the mattress increasing joint pain A firm foam mattress is your bestbet for a good nightrsquos sleep As pillows go you can lay your head directly on the mattressor on a flat pillow A flat body pillow tucked under your abdomen can also alleviate painfulpressure on your joints and nerves
Follow these tips to help get yourself into the best sleeping routine for your body and yoursquore bound to see better results
IMPROVE YOUR SLEEP ENVIRONMENTIf the environment you are trying to relax in isnrsquot conducive to a good nightrsquos sleep then yoursquore never going to reap the full benefits of metabolic function while sleeping To ensure you get a full night of uninterrupted sleep follow the below tips
Pick a set bedtime and stick to it This teaches your body to cool down and relax at thesame time every night which makes falling asleep much easier
Stop using your cell phone or laptop 30 minutes before going to bed Decompressing canhelp your mind relax and mentally prepare for sleeping Not only that but the blue lightemitted by these devices has been proven to lead to less restful less fulfilling (and lessREM) sleep
Never eat right before your bedtime Late night snacking not only fills your body with morecalories it also can keep you up later and make it more difficult to fall asleep
pg 10
Shut the curtains or blinds in your bedroom so you do not get distracted while trying to fallasleep
Check your homersquos temperature before going to bed to ensure it isnrsquot too hot or too cool
Even if you try everything on this list some people still struggling with falling asleep or staying asleep In that case a sleep aid may be necessary
CONSIDER SLEEP AIDSThere are numerous healthy and natural sleep aids available to help those struggling to sleep finally achieve the rest they deserve Letrsquos take a look at some of the top choices
Melatonin - this natural hormone is made by your body and released at night causingyou to feel less alert and groggy Bright lights and inconsistent sleep schedules can inhibitmelatonin release Thatrsquos why many turn to the natural melatonin supplement to help theirbodies finally fall asleep These typically come in 3 or 5 mg doses--consult with your doctorto know whatrsquos the right dosage for you
White Noise Machine - some people cannot fall asleep without silence or white noise If youstruggle to sleep in a loud or disruptive environment a white noise machine can help Infact even a fan in your bedroom can create a white noise effect powerful enough to helpyou sleep
Sleep Masks - some people struggle with falling asleep when there are too many visualdistractions like outside lights or even the small green or red lights from electronics Sleepmasks have been shown to help alleviate these distractions and help block out the visualstimuli keeping you awake
Ear Plugs - these natural sleep aids can help block out unwanted noise from a snoringpartner or the neighborrsquos loud TV Noise distractions can easily prevent you from fallingasleep or wake you up during the first few stages of sleep so ear plugs often help fix thisproblem
Chamomile - this herbal remedy has been known to fight insomnia and can help youachieve uninterrupted sleep You can buy chamomile as an extract ointment or mostcommonly as a form of tea Taking some before bed will help you feel more drowsy andready to fall asleep
pg 11
Now that you know some important tricks to help you fall and stay asleep I can teach you how to increase your metabolic function while sleeping
Your metabolism can be increased during the day leading to a higher calorie burn at night One of the best ways to increase your metabolism is through weight and strength training exercises As we age we begin to lose muscle mass which actually causes us to burn less calories throughout the day
To counteract this muscle loss exercising with weights can help build muscle and burn more calories throughout the day and while sleeping or resting You donrsquot have to do anything major to build muscle either Simply incorporating squats or lunges with free weights or push ups and burpees into your workout routine is a great way to increase muscle mass and keep your metabolism working hard all the way through your REM cycles
Please consult the Minute Burn Master Course (also included with your FloraSpring) for more of these simple exercises that can be completed in as little as a minute
HOW TO INCREASE YOUR METABOLISM WHILE SLEEPING
pg 12
Sleeping cold is another great method for burning more calories and fat while sleeping Simply lowering your thermostat to 66 degrees (or lower if you can handle it) causes your body to burn through more of the stored fat in your body to keep you warm
Another popular way to sleep cold is taking an ice bath for five minutes to help release natural melatonin before bedtime Cold temperatures trigger a large melatonin spike which can help you fall asleep The cold temperatures also produce shivering which helps you burn calories and keeps your body at a cooler temperature while falling asleep leading to burning off more stored fat in the body
Eating whole grains can also help you burn more calories while sleeping Whole grains like wheat barley brown rice and quinoa help keep insulin levels low Low insulin levels help to boost your metabolism leading to more calorie burning at night
Spicy foods are also known to help crank up your metabolism especially at night If you can tolerate some spice try eating more hot peppers throughout the day to see up to a 30 metabolism increase
Sipping green tea is another proven way to boost your metabolism The flavonoids found in this tea have been tied to increased metabolic function leading to increased calorie burning Indulge in a cup or two of green tea or try taking a green tea supplement to kick up your metabolism
pg 13
FINAL THOUGHTS
Sleep is not only imperative to our overall mental and physical health it also plays a large role in our metabolic function If you have been struggling to lose weight or prevent weight gain maintaining a proper sleep schedule and receiving 7-8 hours of uninterrupted sleep is crucial to weight loss
When your body is able to get the appropriate amount of REM sleep yoursquoll notice improved mental clarity physical alertness and a faster metabolism
Who would have thought losing weight could be so relaxing
pg 7
While this isnrsquot the main phase tied to metabolic function itrsquos extremely important because itrsquos the phase that helps strengthen your good gut microbes known as ldquoskinny helpersrdquo which in turn leads to less bad gut microbes also known as ldquochubby bugsrdquo
PHASE 5 REM SLEEPREM sleep also called Rapid Eye Movement sleep is the final phase Most people fall into REM sleep roughly 90 minutes after beginning Phase 1
This is the phase where dreaming occurs and your brain becomes extremely active Your muscles excluding your heart and lungs are actually paralyzed during this phase of sleep
This last stage REM sleep is the one where your body burns calories Since your brain is active significant amounts of calorie burning take place during REM sleep And the good news is therersquos an easy way to extend this calorie-burning phase of your sleep at night
REM SLEEP AND EXTENDING YOUR METABOLIC FUNCTIONWhen you fall asleep your body doesnrsquot complete the 4 stages and wake up It cycles back through them going from 1 to 2 2 to 3 3 to 4 and 4 to 2 and so on
Thus the longer you stay asleep the more REM sleep yoursquoll experience and the more calories yoursquoll burn while sleeping
Unfortunately you canrsquot burn more calories by staying asleep for 10 or more hours 7-8 hours is the sweet spot where yoursquoll experience REM the most times before waking up After about 7-8 hours of sleep you donrsquot gain any additional ldquorestingrdquo calorie burn Yoursquod be better off being awake and burning calories as you go about the day
Whatrsquos also fascinating about REM sleep is that you can actually extend the amount of time your REM sleep lasts by improving the way you sleep which Irsquoll cover in more detail below The key is ensuring your body experiences deep sleep longer so that yoursquoll get more of that restorative and calorie burning deep sleep your body is craving
pg 8
LEARN WHAT KIND OF SLEEPER YOU AREIt might not matter if you curl up on your side or your back if you find yourself waking up on your stomach that might be the way your body naturally prefers to rest Figuring out how your body best relaxes and settles down is important to improve your sleep
Why Well different sleepers require different types of support to keep their bodies comfortable throughout the night Herersquos a quick breakdown on what type of mattress and pillow works best for each kind of sleeper
Back Sleeper - If you sleep on your back your biggest concern should be ensuring yourspinal cord has the proper support Mattresses that are too soft or too firm will only leadto back pain and can prevent deep sleep A medium firm memory foam mattress is a greatchoice for these sleepers These sleepers should also avoid very firm or large pillows astheyrsquoll want their pillow to flatten under their neck You can also place pillows under yourknees to alleviate back pain
In order to make your deep sleep last longer or to ensure you receive 7-8 hours of uninterrupted sleep yoursquoll need to focus on how you sleep and address any sleep issues you might have Wersquoll run through some of the most common tips to improve sleep times below
HOW TO IMPROVE YOUR SLEEP
pg 9
Side Sleeper - Itrsquos much harder to ease pains associated with side sleeping but a softmattress is a great start Soft mattresses offer the give your joints need while still providingadequate support The best type of material to look for in a soft mattress is latex foambecause it is incredibly soft supports air circulation and holds its shape well Yoursquoll alsowant two thin pillows or one large thick pillow to support your head or neck Placing a thinpillow between your knees can also make this position more comfortable
Stomach Sleeper - If you find yourself waking up on your stomach yoursquoll want to invest ina firm mattress to offer your body the right level of support Softer mattresses make it easyfor limbs to sink into the mattress increasing joint pain A firm foam mattress is your bestbet for a good nightrsquos sleep As pillows go you can lay your head directly on the mattressor on a flat pillow A flat body pillow tucked under your abdomen can also alleviate painfulpressure on your joints and nerves
Follow these tips to help get yourself into the best sleeping routine for your body and yoursquore bound to see better results
IMPROVE YOUR SLEEP ENVIRONMENTIf the environment you are trying to relax in isnrsquot conducive to a good nightrsquos sleep then yoursquore never going to reap the full benefits of metabolic function while sleeping To ensure you get a full night of uninterrupted sleep follow the below tips
Pick a set bedtime and stick to it This teaches your body to cool down and relax at thesame time every night which makes falling asleep much easier
Stop using your cell phone or laptop 30 minutes before going to bed Decompressing canhelp your mind relax and mentally prepare for sleeping Not only that but the blue lightemitted by these devices has been proven to lead to less restful less fulfilling (and lessREM) sleep
Never eat right before your bedtime Late night snacking not only fills your body with morecalories it also can keep you up later and make it more difficult to fall asleep
pg 10
Shut the curtains or blinds in your bedroom so you do not get distracted while trying to fallasleep
Check your homersquos temperature before going to bed to ensure it isnrsquot too hot or too cool
Even if you try everything on this list some people still struggling with falling asleep or staying asleep In that case a sleep aid may be necessary
CONSIDER SLEEP AIDSThere are numerous healthy and natural sleep aids available to help those struggling to sleep finally achieve the rest they deserve Letrsquos take a look at some of the top choices
Melatonin - this natural hormone is made by your body and released at night causingyou to feel less alert and groggy Bright lights and inconsistent sleep schedules can inhibitmelatonin release Thatrsquos why many turn to the natural melatonin supplement to help theirbodies finally fall asleep These typically come in 3 or 5 mg doses--consult with your doctorto know whatrsquos the right dosage for you
White Noise Machine - some people cannot fall asleep without silence or white noise If youstruggle to sleep in a loud or disruptive environment a white noise machine can help Infact even a fan in your bedroom can create a white noise effect powerful enough to helpyou sleep
Sleep Masks - some people struggle with falling asleep when there are too many visualdistractions like outside lights or even the small green or red lights from electronics Sleepmasks have been shown to help alleviate these distractions and help block out the visualstimuli keeping you awake
Ear Plugs - these natural sleep aids can help block out unwanted noise from a snoringpartner or the neighborrsquos loud TV Noise distractions can easily prevent you from fallingasleep or wake you up during the first few stages of sleep so ear plugs often help fix thisproblem
Chamomile - this herbal remedy has been known to fight insomnia and can help youachieve uninterrupted sleep You can buy chamomile as an extract ointment or mostcommonly as a form of tea Taking some before bed will help you feel more drowsy andready to fall asleep
pg 11
Now that you know some important tricks to help you fall and stay asleep I can teach you how to increase your metabolic function while sleeping
Your metabolism can be increased during the day leading to a higher calorie burn at night One of the best ways to increase your metabolism is through weight and strength training exercises As we age we begin to lose muscle mass which actually causes us to burn less calories throughout the day
To counteract this muscle loss exercising with weights can help build muscle and burn more calories throughout the day and while sleeping or resting You donrsquot have to do anything major to build muscle either Simply incorporating squats or lunges with free weights or push ups and burpees into your workout routine is a great way to increase muscle mass and keep your metabolism working hard all the way through your REM cycles
Please consult the Minute Burn Master Course (also included with your FloraSpring) for more of these simple exercises that can be completed in as little as a minute
HOW TO INCREASE YOUR METABOLISM WHILE SLEEPING
pg 12
Sleeping cold is another great method for burning more calories and fat while sleeping Simply lowering your thermostat to 66 degrees (or lower if you can handle it) causes your body to burn through more of the stored fat in your body to keep you warm
Another popular way to sleep cold is taking an ice bath for five minutes to help release natural melatonin before bedtime Cold temperatures trigger a large melatonin spike which can help you fall asleep The cold temperatures also produce shivering which helps you burn calories and keeps your body at a cooler temperature while falling asleep leading to burning off more stored fat in the body
Eating whole grains can also help you burn more calories while sleeping Whole grains like wheat barley brown rice and quinoa help keep insulin levels low Low insulin levels help to boost your metabolism leading to more calorie burning at night
Spicy foods are also known to help crank up your metabolism especially at night If you can tolerate some spice try eating more hot peppers throughout the day to see up to a 30 metabolism increase
Sipping green tea is another proven way to boost your metabolism The flavonoids found in this tea have been tied to increased metabolic function leading to increased calorie burning Indulge in a cup or two of green tea or try taking a green tea supplement to kick up your metabolism
pg 13
FINAL THOUGHTS
Sleep is not only imperative to our overall mental and physical health it also plays a large role in our metabolic function If you have been struggling to lose weight or prevent weight gain maintaining a proper sleep schedule and receiving 7-8 hours of uninterrupted sleep is crucial to weight loss
When your body is able to get the appropriate amount of REM sleep yoursquoll notice improved mental clarity physical alertness and a faster metabolism
Who would have thought losing weight could be so relaxing
pg 8
LEARN WHAT KIND OF SLEEPER YOU AREIt might not matter if you curl up on your side or your back if you find yourself waking up on your stomach that might be the way your body naturally prefers to rest Figuring out how your body best relaxes and settles down is important to improve your sleep
Why Well different sleepers require different types of support to keep their bodies comfortable throughout the night Herersquos a quick breakdown on what type of mattress and pillow works best for each kind of sleeper
Back Sleeper - If you sleep on your back your biggest concern should be ensuring yourspinal cord has the proper support Mattresses that are too soft or too firm will only leadto back pain and can prevent deep sleep A medium firm memory foam mattress is a greatchoice for these sleepers These sleepers should also avoid very firm or large pillows astheyrsquoll want their pillow to flatten under their neck You can also place pillows under yourknees to alleviate back pain
In order to make your deep sleep last longer or to ensure you receive 7-8 hours of uninterrupted sleep yoursquoll need to focus on how you sleep and address any sleep issues you might have Wersquoll run through some of the most common tips to improve sleep times below
HOW TO IMPROVE YOUR SLEEP
pg 9
Side Sleeper - Itrsquos much harder to ease pains associated with side sleeping but a softmattress is a great start Soft mattresses offer the give your joints need while still providingadequate support The best type of material to look for in a soft mattress is latex foambecause it is incredibly soft supports air circulation and holds its shape well Yoursquoll alsowant two thin pillows or one large thick pillow to support your head or neck Placing a thinpillow between your knees can also make this position more comfortable
Stomach Sleeper - If you find yourself waking up on your stomach yoursquoll want to invest ina firm mattress to offer your body the right level of support Softer mattresses make it easyfor limbs to sink into the mattress increasing joint pain A firm foam mattress is your bestbet for a good nightrsquos sleep As pillows go you can lay your head directly on the mattressor on a flat pillow A flat body pillow tucked under your abdomen can also alleviate painfulpressure on your joints and nerves
Follow these tips to help get yourself into the best sleeping routine for your body and yoursquore bound to see better results
IMPROVE YOUR SLEEP ENVIRONMENTIf the environment you are trying to relax in isnrsquot conducive to a good nightrsquos sleep then yoursquore never going to reap the full benefits of metabolic function while sleeping To ensure you get a full night of uninterrupted sleep follow the below tips
Pick a set bedtime and stick to it This teaches your body to cool down and relax at thesame time every night which makes falling asleep much easier
Stop using your cell phone or laptop 30 minutes before going to bed Decompressing canhelp your mind relax and mentally prepare for sleeping Not only that but the blue lightemitted by these devices has been proven to lead to less restful less fulfilling (and lessREM) sleep
Never eat right before your bedtime Late night snacking not only fills your body with morecalories it also can keep you up later and make it more difficult to fall asleep
pg 10
Shut the curtains or blinds in your bedroom so you do not get distracted while trying to fallasleep
Check your homersquos temperature before going to bed to ensure it isnrsquot too hot or too cool
Even if you try everything on this list some people still struggling with falling asleep or staying asleep In that case a sleep aid may be necessary
CONSIDER SLEEP AIDSThere are numerous healthy and natural sleep aids available to help those struggling to sleep finally achieve the rest they deserve Letrsquos take a look at some of the top choices
Melatonin - this natural hormone is made by your body and released at night causingyou to feel less alert and groggy Bright lights and inconsistent sleep schedules can inhibitmelatonin release Thatrsquos why many turn to the natural melatonin supplement to help theirbodies finally fall asleep These typically come in 3 or 5 mg doses--consult with your doctorto know whatrsquos the right dosage for you
White Noise Machine - some people cannot fall asleep without silence or white noise If youstruggle to sleep in a loud or disruptive environment a white noise machine can help Infact even a fan in your bedroom can create a white noise effect powerful enough to helpyou sleep
Sleep Masks - some people struggle with falling asleep when there are too many visualdistractions like outside lights or even the small green or red lights from electronics Sleepmasks have been shown to help alleviate these distractions and help block out the visualstimuli keeping you awake
Ear Plugs - these natural sleep aids can help block out unwanted noise from a snoringpartner or the neighborrsquos loud TV Noise distractions can easily prevent you from fallingasleep or wake you up during the first few stages of sleep so ear plugs often help fix thisproblem
Chamomile - this herbal remedy has been known to fight insomnia and can help youachieve uninterrupted sleep You can buy chamomile as an extract ointment or mostcommonly as a form of tea Taking some before bed will help you feel more drowsy andready to fall asleep
pg 11
Now that you know some important tricks to help you fall and stay asleep I can teach you how to increase your metabolic function while sleeping
Your metabolism can be increased during the day leading to a higher calorie burn at night One of the best ways to increase your metabolism is through weight and strength training exercises As we age we begin to lose muscle mass which actually causes us to burn less calories throughout the day
To counteract this muscle loss exercising with weights can help build muscle and burn more calories throughout the day and while sleeping or resting You donrsquot have to do anything major to build muscle either Simply incorporating squats or lunges with free weights or push ups and burpees into your workout routine is a great way to increase muscle mass and keep your metabolism working hard all the way through your REM cycles
Please consult the Minute Burn Master Course (also included with your FloraSpring) for more of these simple exercises that can be completed in as little as a minute
HOW TO INCREASE YOUR METABOLISM WHILE SLEEPING
pg 12
Sleeping cold is another great method for burning more calories and fat while sleeping Simply lowering your thermostat to 66 degrees (or lower if you can handle it) causes your body to burn through more of the stored fat in your body to keep you warm
Another popular way to sleep cold is taking an ice bath for five minutes to help release natural melatonin before bedtime Cold temperatures trigger a large melatonin spike which can help you fall asleep The cold temperatures also produce shivering which helps you burn calories and keeps your body at a cooler temperature while falling asleep leading to burning off more stored fat in the body
Eating whole grains can also help you burn more calories while sleeping Whole grains like wheat barley brown rice and quinoa help keep insulin levels low Low insulin levels help to boost your metabolism leading to more calorie burning at night
Spicy foods are also known to help crank up your metabolism especially at night If you can tolerate some spice try eating more hot peppers throughout the day to see up to a 30 metabolism increase
Sipping green tea is another proven way to boost your metabolism The flavonoids found in this tea have been tied to increased metabolic function leading to increased calorie burning Indulge in a cup or two of green tea or try taking a green tea supplement to kick up your metabolism
pg 13
FINAL THOUGHTS
Sleep is not only imperative to our overall mental and physical health it also plays a large role in our metabolic function If you have been struggling to lose weight or prevent weight gain maintaining a proper sleep schedule and receiving 7-8 hours of uninterrupted sleep is crucial to weight loss
When your body is able to get the appropriate amount of REM sleep yoursquoll notice improved mental clarity physical alertness and a faster metabolism
Who would have thought losing weight could be so relaxing
pg 9
Side Sleeper - Itrsquos much harder to ease pains associated with side sleeping but a softmattress is a great start Soft mattresses offer the give your joints need while still providingadequate support The best type of material to look for in a soft mattress is latex foambecause it is incredibly soft supports air circulation and holds its shape well Yoursquoll alsowant two thin pillows or one large thick pillow to support your head or neck Placing a thinpillow between your knees can also make this position more comfortable
Stomach Sleeper - If you find yourself waking up on your stomach yoursquoll want to invest ina firm mattress to offer your body the right level of support Softer mattresses make it easyfor limbs to sink into the mattress increasing joint pain A firm foam mattress is your bestbet for a good nightrsquos sleep As pillows go you can lay your head directly on the mattressor on a flat pillow A flat body pillow tucked under your abdomen can also alleviate painfulpressure on your joints and nerves
Follow these tips to help get yourself into the best sleeping routine for your body and yoursquore bound to see better results
IMPROVE YOUR SLEEP ENVIRONMENTIf the environment you are trying to relax in isnrsquot conducive to a good nightrsquos sleep then yoursquore never going to reap the full benefits of metabolic function while sleeping To ensure you get a full night of uninterrupted sleep follow the below tips
Pick a set bedtime and stick to it This teaches your body to cool down and relax at thesame time every night which makes falling asleep much easier
Stop using your cell phone or laptop 30 minutes before going to bed Decompressing canhelp your mind relax and mentally prepare for sleeping Not only that but the blue lightemitted by these devices has been proven to lead to less restful less fulfilling (and lessREM) sleep
Never eat right before your bedtime Late night snacking not only fills your body with morecalories it also can keep you up later and make it more difficult to fall asleep
pg 10
Shut the curtains or blinds in your bedroom so you do not get distracted while trying to fallasleep
Check your homersquos temperature before going to bed to ensure it isnrsquot too hot or too cool
Even if you try everything on this list some people still struggling with falling asleep or staying asleep In that case a sleep aid may be necessary
CONSIDER SLEEP AIDSThere are numerous healthy and natural sleep aids available to help those struggling to sleep finally achieve the rest they deserve Letrsquos take a look at some of the top choices
Melatonin - this natural hormone is made by your body and released at night causingyou to feel less alert and groggy Bright lights and inconsistent sleep schedules can inhibitmelatonin release Thatrsquos why many turn to the natural melatonin supplement to help theirbodies finally fall asleep These typically come in 3 or 5 mg doses--consult with your doctorto know whatrsquos the right dosage for you
White Noise Machine - some people cannot fall asleep without silence or white noise If youstruggle to sleep in a loud or disruptive environment a white noise machine can help Infact even a fan in your bedroom can create a white noise effect powerful enough to helpyou sleep
Sleep Masks - some people struggle with falling asleep when there are too many visualdistractions like outside lights or even the small green or red lights from electronics Sleepmasks have been shown to help alleviate these distractions and help block out the visualstimuli keeping you awake
Ear Plugs - these natural sleep aids can help block out unwanted noise from a snoringpartner or the neighborrsquos loud TV Noise distractions can easily prevent you from fallingasleep or wake you up during the first few stages of sleep so ear plugs often help fix thisproblem
Chamomile - this herbal remedy has been known to fight insomnia and can help youachieve uninterrupted sleep You can buy chamomile as an extract ointment or mostcommonly as a form of tea Taking some before bed will help you feel more drowsy andready to fall asleep
pg 11
Now that you know some important tricks to help you fall and stay asleep I can teach you how to increase your metabolic function while sleeping
Your metabolism can be increased during the day leading to a higher calorie burn at night One of the best ways to increase your metabolism is through weight and strength training exercises As we age we begin to lose muscle mass which actually causes us to burn less calories throughout the day
To counteract this muscle loss exercising with weights can help build muscle and burn more calories throughout the day and while sleeping or resting You donrsquot have to do anything major to build muscle either Simply incorporating squats or lunges with free weights or push ups and burpees into your workout routine is a great way to increase muscle mass and keep your metabolism working hard all the way through your REM cycles
Please consult the Minute Burn Master Course (also included with your FloraSpring) for more of these simple exercises that can be completed in as little as a minute
HOW TO INCREASE YOUR METABOLISM WHILE SLEEPING
pg 12
Sleeping cold is another great method for burning more calories and fat while sleeping Simply lowering your thermostat to 66 degrees (or lower if you can handle it) causes your body to burn through more of the stored fat in your body to keep you warm
Another popular way to sleep cold is taking an ice bath for five minutes to help release natural melatonin before bedtime Cold temperatures trigger a large melatonin spike which can help you fall asleep The cold temperatures also produce shivering which helps you burn calories and keeps your body at a cooler temperature while falling asleep leading to burning off more stored fat in the body
Eating whole grains can also help you burn more calories while sleeping Whole grains like wheat barley brown rice and quinoa help keep insulin levels low Low insulin levels help to boost your metabolism leading to more calorie burning at night
Spicy foods are also known to help crank up your metabolism especially at night If you can tolerate some spice try eating more hot peppers throughout the day to see up to a 30 metabolism increase
Sipping green tea is another proven way to boost your metabolism The flavonoids found in this tea have been tied to increased metabolic function leading to increased calorie burning Indulge in a cup or two of green tea or try taking a green tea supplement to kick up your metabolism
pg 13
FINAL THOUGHTS
Sleep is not only imperative to our overall mental and physical health it also plays a large role in our metabolic function If you have been struggling to lose weight or prevent weight gain maintaining a proper sleep schedule and receiving 7-8 hours of uninterrupted sleep is crucial to weight loss
When your body is able to get the appropriate amount of REM sleep yoursquoll notice improved mental clarity physical alertness and a faster metabolism
Who would have thought losing weight could be so relaxing
pg 10
Shut the curtains or blinds in your bedroom so you do not get distracted while trying to fallasleep
Check your homersquos temperature before going to bed to ensure it isnrsquot too hot or too cool
Even if you try everything on this list some people still struggling with falling asleep or staying asleep In that case a sleep aid may be necessary
CONSIDER SLEEP AIDSThere are numerous healthy and natural sleep aids available to help those struggling to sleep finally achieve the rest they deserve Letrsquos take a look at some of the top choices
Melatonin - this natural hormone is made by your body and released at night causingyou to feel less alert and groggy Bright lights and inconsistent sleep schedules can inhibitmelatonin release Thatrsquos why many turn to the natural melatonin supplement to help theirbodies finally fall asleep These typically come in 3 or 5 mg doses--consult with your doctorto know whatrsquos the right dosage for you
White Noise Machine - some people cannot fall asleep without silence or white noise If youstruggle to sleep in a loud or disruptive environment a white noise machine can help Infact even a fan in your bedroom can create a white noise effect powerful enough to helpyou sleep
Sleep Masks - some people struggle with falling asleep when there are too many visualdistractions like outside lights or even the small green or red lights from electronics Sleepmasks have been shown to help alleviate these distractions and help block out the visualstimuli keeping you awake
Ear Plugs - these natural sleep aids can help block out unwanted noise from a snoringpartner or the neighborrsquos loud TV Noise distractions can easily prevent you from fallingasleep or wake you up during the first few stages of sleep so ear plugs often help fix thisproblem
Chamomile - this herbal remedy has been known to fight insomnia and can help youachieve uninterrupted sleep You can buy chamomile as an extract ointment or mostcommonly as a form of tea Taking some before bed will help you feel more drowsy andready to fall asleep
pg 11
Now that you know some important tricks to help you fall and stay asleep I can teach you how to increase your metabolic function while sleeping
Your metabolism can be increased during the day leading to a higher calorie burn at night One of the best ways to increase your metabolism is through weight and strength training exercises As we age we begin to lose muscle mass which actually causes us to burn less calories throughout the day
To counteract this muscle loss exercising with weights can help build muscle and burn more calories throughout the day and while sleeping or resting You donrsquot have to do anything major to build muscle either Simply incorporating squats or lunges with free weights or push ups and burpees into your workout routine is a great way to increase muscle mass and keep your metabolism working hard all the way through your REM cycles
Please consult the Minute Burn Master Course (also included with your FloraSpring) for more of these simple exercises that can be completed in as little as a minute
HOW TO INCREASE YOUR METABOLISM WHILE SLEEPING
pg 12
Sleeping cold is another great method for burning more calories and fat while sleeping Simply lowering your thermostat to 66 degrees (or lower if you can handle it) causes your body to burn through more of the stored fat in your body to keep you warm
Another popular way to sleep cold is taking an ice bath for five minutes to help release natural melatonin before bedtime Cold temperatures trigger a large melatonin spike which can help you fall asleep The cold temperatures also produce shivering which helps you burn calories and keeps your body at a cooler temperature while falling asleep leading to burning off more stored fat in the body
Eating whole grains can also help you burn more calories while sleeping Whole grains like wheat barley brown rice and quinoa help keep insulin levels low Low insulin levels help to boost your metabolism leading to more calorie burning at night
Spicy foods are also known to help crank up your metabolism especially at night If you can tolerate some spice try eating more hot peppers throughout the day to see up to a 30 metabolism increase
Sipping green tea is another proven way to boost your metabolism The flavonoids found in this tea have been tied to increased metabolic function leading to increased calorie burning Indulge in a cup or two of green tea or try taking a green tea supplement to kick up your metabolism
pg 13
FINAL THOUGHTS
Sleep is not only imperative to our overall mental and physical health it also plays a large role in our metabolic function If you have been struggling to lose weight or prevent weight gain maintaining a proper sleep schedule and receiving 7-8 hours of uninterrupted sleep is crucial to weight loss
When your body is able to get the appropriate amount of REM sleep yoursquoll notice improved mental clarity physical alertness and a faster metabolism
Who would have thought losing weight could be so relaxing
pg 11
Now that you know some important tricks to help you fall and stay asleep I can teach you how to increase your metabolic function while sleeping
Your metabolism can be increased during the day leading to a higher calorie burn at night One of the best ways to increase your metabolism is through weight and strength training exercises As we age we begin to lose muscle mass which actually causes us to burn less calories throughout the day
To counteract this muscle loss exercising with weights can help build muscle and burn more calories throughout the day and while sleeping or resting You donrsquot have to do anything major to build muscle either Simply incorporating squats or lunges with free weights or push ups and burpees into your workout routine is a great way to increase muscle mass and keep your metabolism working hard all the way through your REM cycles
Please consult the Minute Burn Master Course (also included with your FloraSpring) for more of these simple exercises that can be completed in as little as a minute
HOW TO INCREASE YOUR METABOLISM WHILE SLEEPING
pg 12
Sleeping cold is another great method for burning more calories and fat while sleeping Simply lowering your thermostat to 66 degrees (or lower if you can handle it) causes your body to burn through more of the stored fat in your body to keep you warm
Another popular way to sleep cold is taking an ice bath for five minutes to help release natural melatonin before bedtime Cold temperatures trigger a large melatonin spike which can help you fall asleep The cold temperatures also produce shivering which helps you burn calories and keeps your body at a cooler temperature while falling asleep leading to burning off more stored fat in the body
Eating whole grains can also help you burn more calories while sleeping Whole grains like wheat barley brown rice and quinoa help keep insulin levels low Low insulin levels help to boost your metabolism leading to more calorie burning at night
Spicy foods are also known to help crank up your metabolism especially at night If you can tolerate some spice try eating more hot peppers throughout the day to see up to a 30 metabolism increase
Sipping green tea is another proven way to boost your metabolism The flavonoids found in this tea have been tied to increased metabolic function leading to increased calorie burning Indulge in a cup or two of green tea or try taking a green tea supplement to kick up your metabolism
pg 13
FINAL THOUGHTS
Sleep is not only imperative to our overall mental and physical health it also plays a large role in our metabolic function If you have been struggling to lose weight or prevent weight gain maintaining a proper sleep schedule and receiving 7-8 hours of uninterrupted sleep is crucial to weight loss
When your body is able to get the appropriate amount of REM sleep yoursquoll notice improved mental clarity physical alertness and a faster metabolism
Who would have thought losing weight could be so relaxing
pg 12
Sleeping cold is another great method for burning more calories and fat while sleeping Simply lowering your thermostat to 66 degrees (or lower if you can handle it) causes your body to burn through more of the stored fat in your body to keep you warm
Another popular way to sleep cold is taking an ice bath for five minutes to help release natural melatonin before bedtime Cold temperatures trigger a large melatonin spike which can help you fall asleep The cold temperatures also produce shivering which helps you burn calories and keeps your body at a cooler temperature while falling asleep leading to burning off more stored fat in the body
Eating whole grains can also help you burn more calories while sleeping Whole grains like wheat barley brown rice and quinoa help keep insulin levels low Low insulin levels help to boost your metabolism leading to more calorie burning at night
Spicy foods are also known to help crank up your metabolism especially at night If you can tolerate some spice try eating more hot peppers throughout the day to see up to a 30 metabolism increase
Sipping green tea is another proven way to boost your metabolism The flavonoids found in this tea have been tied to increased metabolic function leading to increased calorie burning Indulge in a cup or two of green tea or try taking a green tea supplement to kick up your metabolism
pg 13
FINAL THOUGHTS
Sleep is not only imperative to our overall mental and physical health it also plays a large role in our metabolic function If you have been struggling to lose weight or prevent weight gain maintaining a proper sleep schedule and receiving 7-8 hours of uninterrupted sleep is crucial to weight loss
When your body is able to get the appropriate amount of REM sleep yoursquoll notice improved mental clarity physical alertness and a faster metabolism
Who would have thought losing weight could be so relaxing
pg 13
FINAL THOUGHTS
Sleep is not only imperative to our overall mental and physical health it also plays a large role in our metabolic function If you have been struggling to lose weight or prevent weight gain maintaining a proper sleep schedule and receiving 7-8 hours of uninterrupted sleep is crucial to weight loss
When your body is able to get the appropriate amount of REM sleep yoursquoll notice improved mental clarity physical alertness and a faster metabolism
Who would have thought losing weight could be so relaxing
