This week I discuss how essential quality sleep is and tips on ways to optimize it! As an adult, having between 7 to 9 hours of sleep is the sweet spot for optimal health. Anything less than 6 hours and more than 9 hours could play a role in contributing to weight gain.  

Just like I recommend using a food diary, I would also recommend a sleep diary as well. Sleep debt is cumulative, meaning that the more nights with less sleep, the greater likelihood of negative effects taking place. The good news is that you can catch up with just a few consecutive nights of adequate sleep.

Once you start tracking it will help you make sleep a priority and start taking steps to improve it! Here are some tips to help:

- Consistent bedtime

- Dark, Cool Environment

- Stop eating 3-4 hours before bedtime

- Go outside in the morning to help set your circadian rhythm

- Exercise (but not too close to bedtime)

- Avoid blue lights from cell phones and TV too close to bedtime

- White noise to drown out distractions

and lastly I have been using a red light panel before bed as well!

So make sleep a priority and start improving your sleep hygiene by implementing some of the tips I have mentioned above! Have a great day!

If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!

Links:

Watch Get Lean Eat Clean podcast video episodes on YouTube!

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