By Sheila Johnson
Body fat is a good thing. When a person has too little body fat, it can lead to a host of health problems, from diabetes to a weakened immune system to an increased risk of heart disease. However, when your body fat exceeds the amount of essential fat that your body needs to function optimally, it can also lead to serious issues.
Among these issues is sleep deprivation. People with higher-than-necessary body fat often struggle with getting enough quality rest at night, either from sleep apnea, insomnia, restless/interrupted sleep, or other types of sleep disorders. Trimming down excess body fat can lead to better sleep, as well as better health.
If you’re looking to lower your body percentage for improved sleep and a boost to your health and well-being, here are some tips to consider.
Lose Weight Mid-Sleep
Whenever you sleep, you are burning calories. In fact, a 150-pound person burns about 440 calories during seven hours of sleep. This is because our bodies are busy restoring our immune system, repairing cells and tissues, processing memories, and refreshing our brain’s neural networks. Thus, a lack of sleep can lead to weight gain.
There are ways to add to the calories you burn during sleep. The most obvious way to do this is by extending the time in which you sleep. Reducing your exposure to blue light in the evening, going to bed earlier, lowering the temperature in your bedroom, and making sure your bedroom is can all help you enjoy a better quality and quantity of rest.
If you like to indulge in a late-night snack, you might be able to continue your tradition! Just make sure your snack will not give you indigestion, and steer away from high-sugar and high-fat foods. Opt for a snack that is rich in protein and can benefit your metabolism and muscle recovery, such as wheat toast with nut butter, plain yogurt, pressed fruit bars, or pistachios.
Make Sure You Have a Good Mattress
The quality of your mattress plays a major role in the quality (and quantity) of your sleep. If your current mattress is older, has lumps or dips, is uncomfortable, or leaves you hurting when you wake up, consider looking for a new one.
When shopping for a mattress, ask yourself these questions:
Do you need to go up a size?
What positions do you usually sleep in?
Do you prefer a soft, medium-firm, or firm mattress?
Depending on you and/or your partner’s build, as well as the size of your bedroom, you might want to think about moving up a size from a queen-size bed to a king. There are several top-rated options when it comes to king-sized mattresses, so be sure to factor in your sleep style and preferred firmness as you shop. If you're a heavier individual, WinkBed mattresses are known for being one of the best overall mattresses on the market, and they work great for all sleep styles. Helix mattresses, on the other hand, are custom made to your specifications, and they also work well for people of all sizes and sleep styles.
Find Your Workout Flow
Working out is another effective method for losing body fat. If you want something that will enable you to burn calories and fat quickly, look into HIIT (high-intensity interval training). With HIIT, you can expend more energy in less time by working out harder in short bursts and taking frequent breaks. Another advantage of HIIT is that it involves a wide array of movements and styles to provide a full-body workout. Find some movements that you like (or hate the least), and shoot for doing workouts five times a week.
Losing body fat can go a long way in helping you sleep better and achieve better health overall. Take steps to extend your sleep time each night, and opt for protein-rich bedtime snacks. Also, consider getting a new mattress that meets your needs, and get into a regular workout rhythm. Before you know it, you’ll be getting the sleep you need and feeling better than ever!
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