It is very important to get a good night sleep because sleep controls the hormonal rhythm. Without getting enough sleep, the body will not function at optimal levels and so you won’t be able to burn fat successfully.
But how much is enough quality sleep?
You probably have heard that 8 hours sleep in a must, but this rule is not true and can make you wake up tired and sleepy. Why?
When falling asleep, the body passes through different levels of sleep on a cycle. There are periods of time when you can wake up any second, and times when you’re so deeply asleep.
These “sleep cycles” tend to last around 90 minutes for most people.
Try sleeping for the following amount of hours:
Sleeping minimum 6 hours
Try getting these 7 1/2 hours
Try getting 9 hours this at least once a week
9 hours of sleep every night is kind of sleep for teenagers and world-class athletes. For optimal results you need to get a minimum of 6 hours, aim for making 7 1/2 the norm. Also, try to sleep 9 hours for a few nights occasionally.
You found your sleep cycle if you wake up feeling amazing. If you feel good but not perfect, try out an 85-minute sleep cycle or a 95-minute sleep cycle instead.
However, sleep isn’t just about quantity, but also about quality. If you can’t get your best sleep every night, it is better to know what causes it. These are the few different things that can decrease the sleep quality and make you feel tired and exhausted the following day.
The hormone that helps you go to sleep is melatonin. Light and dark cycles regulate it, and in most people melatonin is highest after sunset. This means you might think about the hours before bed and the darkness in your room.
Our photo-receptors—cells spot light on our skin and send signal to the brain to stop the melatonin production when too much light is present. Then, cortisol, a hormone that is responsible for waking you in the morning increases. There is no more sleep when this hormone rises and melatonin decreases.
Put a dark blanket over your windows or get some room-darkening shades. This way you can increase the production of melatonin while sleeping and won’t wake up too soon due to the confusion of hormones.
Another thing you can do is to skip watching TV and turn it off at least 30 minutes before bed, dim the lights and spend some time reading, talking or relaxing.