Sleep better and increase your metabolism

What is BMR?

Have you heard anybody say”I just have a slow metabolism” as a reason for being over-weight and unhealthy?  

Yes I am sure you have, that is because metabolism is very important.

Your BMR or “basal metabolic rate” is the measure at which your body “burns” energy or calories while your body is at rest.

This is the reason that two people can eat the same amount of calories, and one will gain weight and the other will maintain or lose weight.

So to improve your health, your goal should not be to eat less food, (diet) but instead you need to focus on changing your BMR rate.   

By changing your BMR rate you change the rate your body burns calories while you are at rest. 

There are no magic pills that will do this for you.  But there are things you can do to boost your BMR and increase your calorie burner.

Three things that affect your BMR (metabolism).   

1.  The types of food you eat

2.  Exercise and physical activity

3.  Sleep.

For this article I am going to deal with our SLEEP.  

How much sleep do you need each day?

The National Heart, Lung, and Blood Institute - (The National Institutes of Health)- recommends the following:

  • Newborns    16–18 hours a day
  • Preschool-aged children    11–12 hours a day
  • School-aged children    At least 10 hours a day
  • Teens    9–10 hours a day
  • Adults (including the elderly)    7–8 hours a day

As an adult you need 7-8 hours of sleep everyday.    When you are sleep deprived, you are lowering your BMR.  

Poor sleep.... or lack of sleep makes you want to eat more...normally junk food.

7 things you can do to help improve your sleep.

 1.  Make sure you have a comfortable bed and pillow

I know this may seem simple, but a comfortable mattress can make all the difference in the world.  The average life of a mattress is 8-10 years old.  How old is your bed?

2.  Watch how much caffeine you drink during the day.

If you drink coffee/tea or caffeine drinks during the day, you should know what time of the day you should stop using caffeine.  Do you know your time limit for drinking caffeine?

3.  Go to bed at a regular time each night

Do the math...If you need to get up at 6:30 a.m. each morning for work---or to start your exercise time....going to bed at midnight will not work.

4.  Make your room dark with no distractions from TV’s, computers/ipads/smartphones.

This is harder and harder now days with the convenience of small hand-held iPhones and iPads.  "Lights out" mean more than just the light on the wall.

5.  Sleep in a cool room.

You don’t want to be freezing, but you will sleep better if you are not overheated.

6.  Empty your mind of all the negative problems and cares of each day.

Each day has challenges and problems.  Be sure to cast your cares on Jesus, who cares for you.   You can go to sleep and rest, knowing that our  God never sleeps nor slumbers.  Jesus said “Which of you, by being anxious, can add one moment to his lifespan"?  Prayer is a good way to prepare yourself for sleep.

7.  Use a fan or “white noise” machine to help you go to sleep.

There are many different types of white noise machines.  You can use something as simple as a table fan or a very high tech expensive white noise machine.  Soothing sounds (often called white noise)  can help you sleep better. 

In conclusion

Sleep is just one of the three main factors that effect your BMR (metabolism).  

And sleep is very intertwined with the other two: food and exercise.  

Because how you sleep will effect how you eat.  

if you don't sleep well, you will want to eat in order to keep your energy high.  

And how you eat can effect how you sleep.  If you eat too much because you are tired, overeating can make you uncomfortable and not able to sleep. 

And then...how you sleep and eat... can effect your daily exercise.

Food exercise and sleep

All three;   food, exercise, and sleep work together.  When one of the three are out of balance it will effect the other two-and lower your metabolism.  

So make it your goal to increase your metabolism with...sleep!

 

"Seascapes & Scriptures"

A  digital 78 minute album which can be played on any mp3 player or smartphone.

A collection of 20 chapters from the Bible

  • Genesis 1
  • Proverbs 15 
  • Psalms 23, 27, 32, 33, 34, 40, 42, 43, 121
  • Isaiah 53, 55
  • Matthew 7
  • John 3, 15, 21
  • 1 Corinthians 13
  • Revelation 21, 22

Each chapter is surrounded with the sounds of the Ocean creating a soothing sound to help prepare your mind as you go to sleep.  

Here is a short sample

 

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