Struggling to sleep? Why it's so important and how to improve it.
I used to be the worlds BEST sleeper until I wasn't. When I hit my 30's my sleep took a huge turn for the worse and it wouldn't' be until my mid 40's that I would get back to sleeping soundly. Keep reading for what was my big shift.
About 97% of us need 7 or more hours of sleep for optimal health and performance. Don't kid yourself into thinking you're a genetic short sleeper as a way to justify your poor habits. It's highly unlikely.
Optimizing sleep could be the golden ticket you've been looking for when it comes to improving your body composition. While so many talk about diet and exercise, a third, and often overlooked component of the body composition puzzle is sleep.
Here's how your sleep habits may be sabotaging your ability to burn fat. ⬇️
1. Getting sufficient, high quality sleep is a free, simple way to not only change your body but improve your health. It's unlikely you're one of the 3% who has so called "short sleep genes".
2. Chronic insufficient sleep can be catastrophic for body composition when combined with a caloric deficit. Mild caloric deficit plus insufficient vs optimal sleep (5.5 hours vs 8.5) decreases % of weight lost as bodyfat by 55% and increases loss of muscle by 60%! That's HUGE!
3. Protein synthesis rates are reduced by sleep restriction which may prevent you from not only building muscle but could result in losing muscle as well.
Simply put, short sleep could be what's holding you back.
Here's 3 tips you can incorporate today to improve your sleep.⬇️
✔️Ditch alcohol. You might think that glass of wine helps you sleep but trust me when I tell you it hinders it. While alcohol might get you to sleep initially, it greatly impacts the quality of your sleep and you'll find yourself wide awake at 3am.
This was my game changer. When I became alcohol free at 44 my sleep improved ten fold.
✔️Create a bedtime routine. This helps prepare the mind and body for sleep. Shut off your phone and TV and create a self care routine prior to getting into bed. I find reading helps me fall asleep and quiet my mind.
✔️Write your to do list on paper before bedtime. If you're like me and are used to doing all the things, writing your to do list down before bed to get it out of your head is a game changer.
And if you think getting good sleep is only about changing your body composition think again. It's important to know that insufficient sleep is associated with increased risk of the most prevalent chronic diseases;
heart attack, stroke, asthma, cancer, arthritis, depression, chronic kidney disease and diabetes to name a few.
If you're a Rockstar sleeper be sure to check out my blog about another huge reason you're not reaching your fitness goals HERE.
Happy sleeping! - Aelie
Let customers speak for us
This is the best cocoa ever, just the right sweetness and it has the added protein bonus. Delicious with a slice of double chocolate brownie!
I’ve never like any of those products that contain proteins because they taste like powder. I juste discovered that brand and my oh my IT IS DELICIOUS!! it actually taste chocolate chips cookies! It is sweet enough, tender AND crunchy. A real pleasure to eat.
I’m not a big fan of pancakes, but my husband and 6 year old are so we tried these out. These are so delicious and have the perfect amount of sweetness to them that even I am now wanting to eat them! I love that I can get a good amount of protein for breakfast in with these. When our son tried it, he ate 4 of them in one sitting! Can’t wait to try more of your products!
I always make the supercharged single serving hack when making my pancakes and these, these are beyond delicious! I'm now using them to recover postpartum and they have the perfect amount of chocolate chips and chocolatey goodness in there without being too sweet. These have quickly become my fave pancake mix.
These are sooooo delicious. Definitely will be a repeat purchase!
Love all the possible options with the muffins. Every time is a different kind and never disappoints. Thank you for all the ideas :)
My go to before my workout! I love a sweet breakfast, and this does the trick without all the sugar!
A healthy alternative for a nighttime treat, love it!
I love these! I’m not even the biggest fan of the flavour in general but I made them exactly as suggested and OMG… these are so good I started eating before I was done cooking them lol!
Two of my favourite products. I make the brownie for dessert often when we have friends around for dinner and it is always a winner.
My decadent treat - a mug of hot protein cocoa and a slice of brownie - heaven
Vanilla protein pudding is such a sweet indulgence without the guilt!! It's a fantastic after dinner treat!! I can't get enough!
I've bought the vanilla pudding twice now and I eat it all right away in single servings...one after another...til the package is gone haha. It's so good, the best pudding ever! I prefer it over the chocolate pudding.
I bought this mix a couple weeks back and finally tried it lastnight (note - that was the longest anything HelloAmino has lasted in this household..usually when I buy stuff I eat it all right away haha) I bake banana bread often but this was so much better than any banana bread I've ever had! It smelled amazing when it was baking, I took it out when it was finished and could hardly wait til it was fully cooled to try it. My boyfriend and I absolutely loved it! So soft, tasty, just perfect!!!
The banana bread is so delicious!! Baked it up and had to have a piece once it had cooled a little. My kiddos gobbled this piece as well!! Amazing product!!
Eat them plain, or add some blueberries. Top with yogurt or cottage cheese and chicken sausage, and I have nearly 50g of protein for breakfast! I never ate pancakes before HelloAmino!
The Banana loaf was delicious! And with xtra protein why not!