Getting enough sleep is important for countless reasons and has a major impact on diet and exercise. Studies show that you lose more muscle mass during a fat loss phase if you are not getting enough sleep and it is actually harder to stick to your diet as ghrelin, the hunger hormone, increases. You are more likely to be lazier and therefore decreasing NEAT whilst also having less energy for your workouts, leading to strength loss. ???? - Try these 6 tips if you struggle to fall asleep quickly, have ongoing sleep disorders or wake up throughout the night. - Firstly avoiding water intake 2-3 hours before you go to bed helps as it makes it easier to fall asleep given that you don’t need to keep getting up to use the bathroom. - Caffeine has a half life of around 5-6 hours so there is always going to be some caffeine in your system when you go to sleep if you’re a caffeine drinker but since cutting off caffeine 4 hours after waking I have really noticed a difference in my sleep. - Electronic devices get confused in your brain for sunlight and therefore causes your body to think it is daytime which makes it harder to fall asleep. Sometimes I listen to podcasts or YouTube videos with my eyes closed before going to sleep. - Carbs activate the parasympathetic nervous system making you feel sleepy and a big feed will stop you waking up hungry and feeling hungry when you try to fall asleep. - Sweating in bed is definitely a reason why people struggle to fall asleep so keeping it cool can be a great help. - By far the biggest help is simply routine. It’s amazing how your body clock works... during 2nd year of university I woke up between 11am and 3pm everyday in a crazily sporadic routine. Now I wake up between 8am and 9:30am every single day, this makes it easier to fall asleep at the same time every night.