Our morning routine is often looked at as the most important part of the day. As we trudge through our day and roll into the evening, we often let good intentions fall to the wayside. However, it is the evening time routine which sets us up for success the next day. Have you ever looked at what your evening routine looks like in great depth? How you choose to spend your last couple hours of the day could be impacting your success when it comes to feeling rested, burning fat, recovering from workouts during the day, and keeping your immune system strong. I promise after just a few weeks of following these three habits your quality of sleep and energy levels will improve, you will get sick less often, and you will start to burn more fat during your sleep.
First things first, finish dinner 2.5 hours before going to bed at night. This will allow your digestive system to have time to process your meal, allow for 12 hours of fasting before your meal the next morning, and allow your blood sugars to stabilize and fall just in time for you to fall asleep. As the day progresses your body’s need for calories also decreases. By stopping the late-night eating after dinner you are helping prevent yourself from eating less healthy snacking options that we are typically guilty of. You should be aiming for a bedtime around 10:30 pm at night to allow for the most restful sleep and fat burning potential, so that means eating by no later than 8:00 pm. If you go to bed earlier than that adjust accordingly.
Second, do not eat processed carbohydrates at dinner time. Instead choose to eat a portion of protein, some healthy fats, lots of veggies, and a small portion of fiber rich carbohydrates like potatoes, beans or rice. Your insulin levels are less sensitive at night and will have a harder time controlling your blood sugar levels if you consume a processed carbohydrate since it does break down much quicker than fiber rich whole carbohydrates. This can lead to fat storage over time, and affect your ability to fall asleep.
Finally, go for a 30 to 45-minute walk after dinner. Walking after dinner not only improves the digestion of your meal but also reduces blood sugar, facilitates the growth hormone release during sleep, improves the quality of sleep and make you less likely to graze on food after dinner. It also helps reduce cortisol levels allowing for a positive mind shift from the stressors of the day and allowing you to smoothly transition into a more peaceful sleep.
Leave a Reply