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Sleep

What you need to know about melatonin

Melatonin
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214

Most of us have problems with sleep, whether we have insomnia, we can´t get asleep, we wake up at night, we don´t sleep enough and most of this sleep problems are caused by stress. Some of us have listen about melatonin and most of us know that it´s related to sleep.

Melatonin is a hormone and it regulates our sleep patterns it tells our body when it´s time to sleep and when it´s time to wake up. As any other hormone it´s levels go up and down throughout the 24 hours of the day, melatonin starts to increase around the evening when the sun sets and it lowers in the morning when the sun rise. Since this hormones works according to the sun set and rise set the amount of natural light you get during the day will affect its production.

One of the reasons why it is beneficial to get sunlight exposure everyday in the morning is to keep the internal clock of the body balanced so that hormones like melatonin are also in balance.

Melatonin is regulated by light and the problem nowadays is that we don´t spend as much time as we need outside to get natural light exposure and we spend too much time inside where exposure to light bulbs and blue light from electronics is really high and this affects melatonin and the circadian rhythm of the body.

Since melatonin plays an important role on regulating our circadian rhythm we need to make sure that it is working efficiently so that we get enough quality sleep every night so that all other hormones and functions in the body are working properly otherwise if hormones and systems get out of balance it is harder to stay on track with our nutrition program, stress increases, energy levels are highly affected it is harder to control our weight.

Melatonin also helps regulate the temperature of our body which improves our sleep quality. Good levels of melatonin improves concentration and focus and you have more energy during the day.

Melatonin supplements have become very popular among people who have sleep problems, even when it has benefits and it can help you fall asleep if you are jet lag after a fly or vacation if you take it consistently your body becomes dependent of it so with time you´ll need more and more. There´s research that shows that melatonin supplements can have more benefits apart from helping sleep like helping with weight loss.

What I prefer as always is to make better choices during the day and improve our lifestyles, spending some time outside every day specially in the morning and reducing light at night from bulbs and blue light from electronics is very beneficial. Doing some meditation before going to bed can help settle the mind and reduce stress which also helps increase the production of melatonin.

Some studies show that milk and bananas before bed also helps with melatonin production, I´ve heard people say that if you drink a hot glass of milk before bed you´ll sleep better. I haven´t tried this and I´m not thinking of trying it out because I don´t like the taste of hot milk.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

Can you eat before bed?

Can you eat before bed
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105

There´s so many contradicting information about eating before bed, some say that we need to eat right before bed if you want to maintain muscle while others say that eating before bed lead to weight gain.

I know people who love to have big meals right before they go to bed they say they sleep better otherwise they are hungry and they can´t sleep if they´re hungry and I also know people who hate to eat before bed, if they´re going to have a meal or snack they do it at least 2 hours before they go to sleep and the meal needs to be small otherwise they can´t sleep because they feel full.

In the industry you´ll find people that prefer to eat before going to bed but they avoid carbohydrates and make it a high protein moderate fat meal because carbs are a source of energy and since you´re not going to use it your body will store it as fat.

Some research shows that growth hormone is increased at night so if you have big meals high on carbohydrates and proteins those will spike insulin and lower growth hormone if you want to consider this you can have your last meal around 2 or 3 hours before you go to bed.

I don´t think there´s not a right or wrong answer, for me it all comes down to what we do all day long, the type of diet we are following and our eating schedule. If you follow a ketogenic or low carbohydrate all your meals are low carbs, if you are fasting your meals will be in your eating window.

For fitness goals all your meals and the macronutrient ratios are important if you want to have your last meal before you go to bed and it fits your total macro ratios of the day you´ll still be losing fat or gaining muscle. If at the end of the day you ate less you´ll lose fat if you ate more you´ll gain muscle considering that you are exercising.

The problem I see more often is that some people have digestive problems so if they have a big meal before going to bed they find it harder to fall asleep, they feel full and is harder for them to have good quality sleep it doesn´t matter the macro ratios of the meal.

It all depends of what works best for you and what fits your eating schedule and nutrition program best, when I want to lean down and lose fat I personally prefer to keep carbohydrates low and avoid all unhealthy foods, this is what helped me improved my digestive issues and I also prefer to fast in the night so my last meal will be around 4 or 5 pm.

When I want to gain muscle I like to have one meal around 2 hours before going to bed and I make it as low carbohydrate as possible and high in healthy fast and proteins.

I don´t get obsessed whether if eating before bed is good or bad I see how my body responds and how I feel and from there I decide what to do, also focusing on the 5 principles of fitness without trying to be perfect makes everything easier. For nutrition I stick to fresh foods and try to keep carbs low to give room for healthy fats.

The best advice I can give you is to listen to your body, if you are hungry before going to bed eat something, if you feel bad when you have a meal right before bed you can try changing the macro ratios of that meal to see if it improves or you may want to get that meal a couple hours before you go to sleep.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

What you need to know about growth hormone

Growth hormone
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107

It really blows my mind how most people in the industry only focus on diet and exercise without considering hormones and how they can make it easier or harder to achieve any fitness goal. As I´ve said before fat loss and muscle gains are not only about calories, knowing how everything you do every single day impacts your body and hormones is highly important.

We´ve talked about insulin and cortisol today we´re going to talk about growth hormone which is an anabolic hormone, it´s a protein and it´s goal is to maintain and build tissues of our body.

Growth hormone has different functions, some of them are help burn body fat, maintain and build muscle, it helps the body with everything related to protein not only muscles, tendons, ligaments, cartilage they all get benefits from this hormone and it´s also anti-aging. So it help us stay lean by maintaining muscle mass while keeping low body fat and also to build muscle mass.  In order for this hormone to be able to do all this functions it needs to be high so that it can prevent the loss of protein.

In short growth hormone stimulates protein synthesis, increases fat breakdown and antagonizes insulin so if growth hormone is high your body protects protein so it is able to maintain and build muscle while breaking down fat.

There are some things that can lower or block growth hormone which are lack of sleep and stress, stress increases cortisol and when cortisol is high growth hormone is low so your body is not able to protect tissue and that´s when you can start losing muscle. Insulin can also blocks this hormone, in the presence of high levels of insulin and cortisol growth hormone will be low.

Growth hormone is higher at night but there are some ways you can increase it, some like to take it as a supplement to enhance growth hormone or improve sleep but I prefer to improve our lifestyle, enough good quality sleep and intense exercise, during an intense workout you are breaking down muscle which sends the signal to your body that it needs those muscles, and this is how you trigger growth hormone but then your body needs to recover because is during that time where your body can recover and grow.

Intermittent fasting also helps improve growth hormone contrary to what many people say, you won´t lose muscle while fasting, whit intermittent fasting you are able to keep insulin low and growth hormone high which is what we´re looking for to stay lean.

Some experts recommend not eating right before going to bed, if you´re going to have dinner or any meal do it 2 or 3 hours before you to bed, the reason for this is that our body releases greater amounts of this hormone at night but if you have a big meal high in carbohydrates or protein it will spike insulin and that can block the release of growth hormone.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

What you need to know about cortisol

08 Sleep and hormones
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131

I´ve seen many people on the fitness industry only talking and focusing on diet and exercise to achieve any goal whether it´s muscle gains or fat loss but hormones play an important role and if we don´t consider them we´re making everything harder.

When people want and try to lose weight most of them follow commercial weight loss programs and follow the diet and workout program and they don´t think about their hormones and the impact they have on their results. For me; losing weight, getting in shape and sustain an amazing physique is more about hormones than low calorie diets.

Cortisol is one of those hormones we need to understand. This hormone is triggered by stress and is a survival mechanism. Every time you are in a negative situation or a highly stressful situation your heart rate goes up, you are more awake and focus, you feel adrenaline increasing this are all signs that your body is in a “fight or flight” moment and it´s prepared in case you need to run, once the situation is over your body relax and calm and gets back to its normal state.

Cortisol helps us survive but if we have high levels of stress on our body, our body is not able to function properly it shots down functions and systems to use that energy to help us survive this is when we develop different health problems like gaining weight, hypertension, sleep problems.

Have you noticed that people get sick after a sever negative situation? Pay attention to people close to you and see how after a very stressful situation like a heartbreak, divorce, the loss of a loved one people get sick. When we´re dealing with those situations our body shots down the immune system, growth and other functions and there´s no one keeping our body safe from diseases.

The way we´re living nowadays is so stressful we are use to live with stress and it´s normal. Most of the times we live with high levels of stress and we don´t know it because that´s how we´ve been educated. Growing up we´ve been thought to live a very normal routine life with a “safe” job, we´ve been thought to survive and to just live day by day.

We are so use to this kind of life and this levels of stress that we consider  to be normal but they won´t help you in any way with your health and fitness goals. To make everything worst is so hard to lower cortisol and keep it low.

Getting stuck in traffic everyday to get to the office to do something we don´t love with people we don´t like and just get paid enough to pay bills. Dealing with people we don´t feel comfortable, discussing with coworkers or our boss, the fear of being fired, dealing with coworkers of other areas during lunch. And many more negative situations that we have to deal with everyday are the reason why we´re always stressed.

For weight loss, if cortisol is high you´ll get a much tougher time to lose fat, you may be following the best nutrition and workout program but if you´re living with high levels of stress you won´t get the results you are looking for. To lose fat you need to keep cortisol as low as possible and this can be hard to do.

High levels of cortisol is one of the reasons of poor quality sleep, our body has its internal clock and everything it does is regulated you may have heard of the circadian rhythm and sleep stages, this can get very complex and we´re going to talk about it on separate post but for now what you need to know is that cortisol is higher in the morning and it decreases throughout the day, if cortisol levels are high in the night it will be harder for you to fall asleep and you´ll be waking up frequently.

Cortisol is released by stress so finding ways to low stress is key to help you lower cortisol and have good quality sleep every night.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

What you need to know about metabolism

06 sleep and fat loss
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188

I´ve heard many people in the industry talk about metabolism but all the programs they give to their clients slow their metabolism, as almost all traditional weight loss programs out there and this is the number one reason it is so hard to sustain the results.

If you follow a low calorie diet your metabolism slow down, the more time you stick with a low calorie diet the more harm it will do to your metabolism.

When people who is obese or overweight and have a lot of weight to lose start following a commercial weight loss program like the one we see in some reality tv shows they lose a lot of weight but as time pass by their metabolism starts to slow down more and more and they get to a point where they need to eat very low calorie diets and workout so hard to sustain those results which is impossible, this is why most of them gain the weight back.

With those programs you are following low calorie diets and the workouts are based on cardio training or circuit training which breaks down muscle tissue which instead of helping you get stronger you get weaker over time, losing muscle tissue also slows metabolism and your body needs less energy. This is why you need to eat less to sustain that weight.

I´ve talk a lot about the 5 principles of fitness and the reason why is because this 5 principles work together to keep our body working on balance. Lack of sleep or poor quality sleep will get our body out of balance.

Lack of sleep affect our day, fitness results and health. Sleep plays an important role on metabolism and lack of good quality sleep can be one of the causes of metabolic disorders. As we´ve seen in other posts, sleep affects leptin and ghrelin so if you didn´t get enough good quality sleep you´ll eat more during the day thanks to this 2 hormones which are out of balance, your cravings are high specially for junk and processed foods and the hormones won´t send signals to your brain when you´re full so you keep eating, this is the reason why you gain weight and the more weight you gain you start developing metabolic diseases.

Sleep regulates metabolism, lack of sleep and poor quality sleep get out of balance the metabolic system and the two hormones, leptin and ghrelin won´t be able to control appetite. Metabolism refers to all the processes that take place in our body to keep us alive, it involves anabolism and catabolism. You may have heard of it when someone wants to know how much energy their body needs just to maintain its daily functions when you are resting or basal metabolic rate. Anabolism is when the body builds molecules or tissue and catabolism is when the body breaks down molecules or tissue.

Lack of sleep increases the ability of the body to store fat which promotes weight gain and it also breaks down tissue what is happening here is that we are losing muscle mass and gaining body fat which is the opposite of what we want. This causes a lot of problems like insulin resistant, diabetes, metabolic disorders, inflammation and even chronic diseases.

Our age slows our metabolism, the older we get the slower our metabolism so we need to find ways to keep our metabolism high which will make our fitness goals easier to achieve and is also great for our health.

In the fitness industry is quite normal to listen to people talking about how to speed metabolism, the faster your metabolism the more calories your body burns. Some ways to increase metabolism are good quality sleep every night to keep the hormones and systems of our body in balance and working properly and resistance training to make sure that we maintain and even build muscle mass.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

How sleep impacts our hormones

08 Sleep and hormones
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186

Knowing how things work and the impacts they have in our body help us live a better life and achieve our goals in a simple way.

Nowadays sleep is one of our least priorities, if we want to lose weight we focus on diet and exercise and even when we know sleep is important we don´t give it the attention it deserves. Just one night of poor sleep will have negative consequences on your day and if this become chronic it can cause negative health problems.

Here we´ll talk about 5 hormones that are affected with just one night of poor sleep, this hormones are: cortisol, growth hormone, insulin, leptin and ghrelin.

Cortisol is the stress hormone, every time you are under stress your body releases cortisol to deal with that situation, your body needs more energy so it shuts down non essential functions for that period of time and glucose increases because it´s the preferred form of energy. Lack of sleep puts stress to your body so if you didn´t get enough good sleep cortisol will be high.

Growth hormone is the one that keeps you lean, it helps your cells use stored fat for energy and also repair and build muscle. Your body produce this hormone during sleep you need to get through all the phases of sleep for this hormone to get high. Lack of sleep keeps this hormone low making it easier for your body to store fat and even lose muscle tissue.

Insulin is known as the fat storage hormone, it takes insulin to the cells so it can be use as energy and it is triggered by carbohydrates, the higher insulin is the more fat you store and it´s also dangerous. Lack of sleep makes your body insulin resistant meaning that your body is not efficient using carbohydrates, your body needs to produce more insulin to get the same job done.

Leptin is the hormone that regulates appetite and it tells you when to stop eating by sending signals to your brain that you are full and that you have plenty of energy. Lack of sleep lowers leptin in your body so it can´t send signals to your brain that you are full so you keep eating.

Ghrelin also sends signals to your brain and tell you when you need to eat. Lack of sleep increases ghrelin so you are hungry all day. This is why your craving for sweets and unhealthy foods increases.

During sleep your brain is recharging so that you can learn, understand and memorize things with ease, lack of sleep affects your cognitive skills making it harder for you to retain new information, to react fast and make good decisions. Your attention and alertness lowers and you won´t be as creative as you can be.

Lack of sleep sends the wrong signals and trigger this hormones in the wrong way affecting not only your fitness goals but your health in general. One night of poor sleep will affect your day and you´ll see it in the short run symptoms like feeling tired, sleepy, lack of energy, hard to focus, cravings increase specially for sweets, being in a bad mood.

Chronic sleep problems can cause many physical and health problems like diabetes, high blood pressure, obesity, depression, anxiety. It also make your hormones go out of balance the internal clock of your body go nuts.

Changing habits is key for good quality sleep every night, some of the causes of bad sleep are chronic stress and blue light, if you are stressed your body won´t relax and your mind won´t stop making it almost impossible to fall asleep and get the adequate rest. Blue light is present in almost all screens of technology devices like computers, lap tops, cell phones, tv. Avoiding the use of this electronics before you go to bed help you sleep better and faster, meditation helps you relax and calm and release tension from your body and muscles.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

How sleep helps with muscle growth

07 sleep and muscle growth
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184

I´ve seen many guys working so hard in the gym with a lot of volume and frequency but not giving the same attention and importance to sleep. Our body recovers while we sleep so if you want to gain muscle you need to have the right amount and quality of sleep every night.

If your goal is to gain lean muscle mass then you need to prioritize sleep and make sure that it´s good quality.

Even if you have are following the best training and nutrition program sleep is still a most, your body and muscles need to recover after you hit the gym and sleep is a crucial part of recovery. Growth hormone is key to build muscle and it´s released while you sleep, the cycles or phases of sleep impacts the release of this hormone, if you have bad sleep or you wake up growth hormone won´t be at its max which minimizes the results.

I´ve seen many people that want to gain lean muscle mass taking a lot of supplements from protein shakes, weight gainers, multivitamin, fish oils and drugs like steroids (you know by now that I don´t recommend any of this) but they don´t consider stress and sleep. You need to give your muscles the right stimulus for them to grow and then you need to give them the right amount of recovery, the best recovery time is sleep.

If you lack sleep your body won´t use the food you consume throughout the day to get daily functions done and assist in muscle recover and growth. It also affects negatively your performance in the gym, you need to give your all on each workout if you want to grow but a lack of energy and not being recover compromise your workouts and overall results.

Lack of good quality sleep can cause muscle loss and weight gain from fat, an easy way to keep things under control is with sleep. You need to eat more to grow but if your body can´t handle the extra food properly you´ll gain fat instead of muscle.

When you get good quality sleep you feel more energized so your workouts are intense and you are able to stay focused so it´s easier to maintain your eyes on the goal.

If your goal is lean muscle mass with the least amount of fat sleep can help you keep fat low while increasing muscle, it is crucial that you have control and your body works in an efficient way. All hormones, neurons, chemicals, neurotransmitters they all get triggered what you need to do is use them to send the right messages and to work to your favor.

Having good quality sleep can be affected by different things including stress and this can cause that you wake up during night. Your sleep has 3 phases and during those phases your body has several functions and things to do, if you wake up you interrupt those functions. If the internal clock of your body and its functions gets out of rhythm your body won´t recover, repair and reenergize for the next day.

What you eat before you go to bed impacts not only the quality of your sleep, also your recovery. Protein is crucial for muscle repair and muscle growth, when you go to sleep your body turns to a catabolic state so if you have a protein before you go to bed you can increase protein synthesis and maintain your body in an anabolic phase for a longer period of time. The benefits of this is that you are giving your body nutrients to recover and build muscle before you sleep so it can get the job done in a more efficient way.

Fat loss and muscle growth is simple but you need discipline, consistency and work on the 5 elements of fitness. The right training combined with proper nutrition, enough quality sleep, low stress and the right mindset is what´s going to give you the best results.

There are some simple things you can do every day to improve the quality of your sleep and also to change and develop good habits that help you achieve your goals in a simple way and live a better life.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

How sleep can help you with fat loss

06 sleep and fat loss
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172

If you´ve been trying to lose weight, you´ve been following the right program but you find it hard to stick to the diet, you don´t feel like working out and you don´t see results, the problem may in your sleep.

Sleep has more to do with fat loss than what you can think about. Lack of sleep increases ghrelin and lowers leptin this are two important hormones that make it harder for you to stick to a low calorie diet. Ghrelin increases appetite so if you didn´t sleep right ghrelin increases so you are hungry most of the time and leptin tells you when it´s enough food and you can stop eating so if you don´t get good sleep it gets lower and it won´t send you signals to know when it´s enough food.

With this two hormones sending the wrong messages it is so easy to over eat and most of that food will be sweets and junk which is the one we tend to crave more leading to weight gain. It´s not that you are doing something wrong is just that lack of sleep makes it harder for you to have control on what you eat and how much you eat and it lowers your energy and focus this is why you don´t feel like working out and you skip workouts.

Enough good quality sleep every night make fat loss a lot more easier, you don´t have to follow strict low calorie diets that can be counterproductive in the long run, there´s no reason to want to be perfect in one or two of the fitness elements if you don´t consider the other 3. You can follow a good diet based on real foods, a right training program focused on progressive overload get your mindset right, have enough good quality sleep and lower stress. All this together is what´s going to give you the results you want.

The problem with sleep is that it affects the other 4 elements, good quality sleep makes it easier for you to stick with your diet, you have more energy to workout and you are focused on your goals, it is harder to make bad decisions but just one night of bad sleep will affect your program at least for that day and if you chronic sleep problems the consequences are bigger.

Bad sleep also changes you fat cells, your metabolism slows you become insulin resistant and with this you end up storing fat in your body instead of using it for fuel. Your body simply don´t work how it´s supposed to work, if we think about it as a whole just the fact of bad sleep triggers the wrong hormones and send the wrong message so your metabolism slows down, you are insulin resistant plus you eat more unhealthy foods and in general you eat more, your workouts lack intensity and you may skip some of them, you are in a bad mood with low energy and not able to focus which creates more stress on your body and your mind is not where it´s supposed to be.

When you´re trying to lose weight you need to focus on losing fat while maintaining as much muscle mass as possible, with adequate amounts of sleep you make sure that most of the weight you lose is fat, it´s possible that if you´re following a low calorie diet and you´re working out you´ll lose weight but the weight loss can be fat, water and muscle. If you are not getting enough good sleep and you are losing weight the chances of you losing some fat, muscle and water increase compared to when you get enough sleep.

Even when fat loss comes down to eating less and doing resistance training focusing on progressive overload if you want to make your fat loss journey easier you need enough good quality sleep every night, this will keep all systems and hormones of your body working efficiently and you´ll find it easier to stay in a calorie deficit and with healthy foods.

The 5 elements of fitness are important and most be consider to achieve any fitness goal but this is meant to be something bigger, if you work on all of them you will live a better life more effortlessly and you´ll be able to get in shape and stay in shape without making everything harder than it really is.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

How sleep and fitness are related

03 Sleep and fitness
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126

In fitness what you do in the gym is important but what you do outside is also important to get the best results as fast as possible.

One night of poor quality sleep reduces your results it doesn´t matter what your goal is. When you sleep your body recovers and build muscle so without good sleep your body can´t recover and grow. Growth hormone is an important hormone here it is the responsible for maintaining and building muscle mass, when we sleep our body produces this hormone during sleep and it can be the cause of muscle loss and slow metabolism.

Exercise is a great tool to improve sleep, if for any reason you don´t get enough good quality you won´t see results. Our body has an internal clock and it helps it schedule all functions running on time. If we change something of its schedule everything gets out of rhythm and the imbalance create a lot f negative effects on our health.

The benefits of working out are a lot and amazing but the times of the day in which you workout can also affect your sleep patterns, if you exercise right before going to bed you won´t fall asleep, you can do some physical activity a couple hours before going to sleep and it can help you sleep better.

Things like energy drinks or caffeine can give you a bust when you need whether you need it to finish work or to give you an extra push and focus for your workout but in the long run this are not the best option, you become dependent on them, every time you´ll need more and more and your body won´t be as efficient without them.

Working out in the morning is the ideal option, you can train hard and it makes you feel good and stay focused throughout the day and it also primes your body to have good sleep at night. Getting sun in the morning helps your body identify between morning, day at night improving the schedule. Working out in the morning and outside give you both benefits.

Lack of sleep also impacts your workouts if you don´t get enough sleep you won´t be focused, you´ll get fatigue faster and you lack energy which can cause injuries, but if you have good quality sleep you have a lot more energy, you´ll be focused and your body is totally recovered to hit the gym so it´s easier to keep making progress and this keeps you motivated when you see results day in and day out.

After a hard training session your body needs to recover so you need to give it the nutrients it needs which means you need to eat real food and you need good quality sleep to recover properly, if you don´t have enough sleep you´ll compromise your results by not recovering properly and by eating too much of the wrong foods.

Another thing to consider is your mindset, you need to have the right attitude and the right mindset to achieve anything in you want in life, lack of sleep gets you in bad mood, you feel lazy and tired so you don´t want to hit the gym and if you workout you won´t be training as hard as you can and you can get injured, it´s a lot harder to stick with healthy foods because cravings appear and you are hungry.

Going to sleep at the same time every day and waking up at the same time, working out in the morning every day and getting sun every morning helps your body understand and set its internal clock called natural circadian rhythm, in the long run this gives you a lot of benefits for your health and you´ll see you are more productive throughout your day and more focused.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

This are some causes of sleep problems

08 causes of sleep problems
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113

Sleep is one of the 5 elements of fitness and it´s key to help you achieve ay fitness goal and live a better life, lack of sleep have a lot of negative impacts but there are also many things that can cause sleep problems.

One of the main causes of sleep problems is stress, if you have chronic stress your body won´t calm and relax and your mind don´t stop so you won´t be able to fall asleep or if you manage to do it you won´t feel rested when you wake up. Most of us have chronic stress and we don´t consider all the negative effects it has on our health and some of us don´t think of it as the cause of our poor sleep nights.

Digestive problems are also a cause of poor sleep, if you have digestive problems and you have a big meal or you have meals high on refined sugar and unhealthy fats you feel bloated and constipated when you go to bed you won´t fall asleep, your body is working so hard to digest all that food.

The environment also affect the quality of sleep there are so many things you need to consider here starting with the temperature of the room which change from one person to another but too hold or too cold will impact negatively your sleep also lights and noise. If your environment is not completely dark this can cause problems for your internal clock so make sure that all lights are off, you can use nightlights in bathrooms to avoid accidents if you wake up in the night. Noises inside and outside your house can keep you awake or wake you up if you are not use to them, in this case it can be hard to control the noises but do what you can in your home to avoid any loud noise that can disturb your sleep.

Light is an important factor on the quality of sleep, we´re exposed to light a lot more nowadays and this changes the internal clock of our body. Light exposure from sun is not the same as light exposure from electric light bulbs. In the late afternoon or late night we turn on the lights to continue what we´re doing but this creates a delay in our sleeping patterns, the light clock we are using externally with electronics and electric light bulbs is not in rhythm with our internal light clock which goes with nature. Getting outside and having light from the sun in the morning and turning lights off when the sun goes down or around the same time keeps the internal clock of our body in sync.

The color of your bedroom can also impacts the amount of sleep you get every night, some colors make you sleep less hours while other colors help you sleep more.

Blue light is also a problem lowering the production of melatonin, the use of electronics like computers, lap tops, cell phones are increasing the use of blue light and we use them a lot throughout the day, some of us use them at night right before we go to bed and sometimes in bed, checking news and social media accounts is one of the worst habits that are causing a lot of health problems.

Two things you can do today to improve the quality of your sleep is first reduce the time you spend using electronics, turn them off around one hour before you go to sleep, you can start with 30 minutes, turn the lights off also you can use this 30 minutes to meditate relax and calm and to release tension from your body and muscles.

Second try to get light sun every morning, if you can do some physical activity outside do it and reduce the amount of light in the afternoon and night, getting light from the sun in the morning and reducing light from electronics and electric light bulbs at night helps your body sets its internal clock.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam