Optimize fat loss (SLEEP MORE)
Lack of sleep not only makes you inclined to eat more poor quality calorie dense foods, which can impede fat loss. But many studies show that those who sleep at least 7 hours a night will have far great fat loss regardless of initial body composition, age, gender VS those that sleep for less than 7 hours, or experience poor sleep quality. This is typically because a lack of sleep will put an increased stress response upon your body. In addition to this when you get a lack of sleep your insulin sensitivity the next day will be impaired, meaning your ability to tolerate carbohydrates diminishes, and your body will be more inclined to store fat deposits
Both the quality and quantity of your sleep can greatly impact on your fitness goals. Why? Because when you're lacking quality sleep your hormones can also become unbalanced. Even the smallest alteration in hormone balance may significantly hinder your goals for fat loss or building lean muscle. One tip I can offer is that before going to bed each night try to disconnect from everything going on around you (tv, phone etc). For myself I like to spend at least 30minutes reading in order to relax the mind. This is a great way to ease your way into a deep quality sleep. Supplementation wise I generally go with magnesium, zinc, melatonin, vit d which will work synergistically to help improve the quality of sleep.