Written by Sheila
Are you struggling to sleep well after gaining weight? While most people don’t associate excess weight with sleep problems, weight gain can wreak havoc on your sleep for a variety of reasons. If you’re ready to sleep better and shed some pounds, these tips will help you do it without spending a fortune.
Save Money on a Supportive Mattress
Weight gain can make your old mattress less comfortable. Larger people need more support. As a result, a mattress that feels firm for a petite person may be too soft after weight gain. If you feel your hips sinking or wake up with an achy lower back, it’s a sign your mattress is probably too soft.
While new mattresses aren’t cheap, your bed is a worthy investment. That’s because quality sleep not only improves your mental state, it also supports weight loss. Instead of putting off buying a new bed, look for ways to save money on your mattress. Bed-in-a-box brands are popular because they save you a trip to the mattress store — and the middle man’s fees. Many of the leading bed-in-a-box brands also offer discounts, so you never have to pay full price.
Change Your Sleep Position
A comfortable mattress helps you fall and stay asleep, but it won’t guarantee high-caliber rest. That’s because even on a supportive mattress, overweight and obese people are prone to obstructive sleep apnea. Sleep apnea affects your ability to breathe while sleeping. In addition to being bad for your health, sleep apnea disrupts sleep, so you wake up fatigued even after a full night’s rest.
The first thing you should do if you think you have sleep apnea talk to your doctor. Changing your sleep position can also improve your sleep. Instead of sleeping on your back, train yourself to sleep on your side using pillows to support your head and knees. It takes trial and error to find the right pillow, but with Bed Bath & Beyond’s coupons and generous return policy, you can experiment without going broke.
Get Your Body Moving
Not all sleep tips start in the bedroom. One of the most valuable things you can do for quality sleep and weight loss is exercise. It’s probably not a surprise that an exercise routine helps with weight loss, but many people are surprised to learn it can improve your sleep, too.
While strength training is ideal for weight loss, cardio is what you need to improve your sleep. If you’re not a fan of jogging, look into joining a team sport where you can get active without feeling like it’s work. Most adult rec leagues are inexpensive, and since they focus on fun, not athleticism, you don’t have to worry if you’re out of practice. Another option is seeking guidance from a personal trainer. Coach Ian Knight can help you improve your strength, speed, flexibility, and nutrition through in-person or virtual training.
To gear up on the cheap, shop at Finish Line, where you can find workout gear for all body types and use a Finish Line coupon or promo code to save money on your new workout clothes.
Lay Off the Late-Night Snacks
If snack cravings hit hardest when you’re watching TV late at night, you’re not alone. However, those late-night snacks could be hurting more than your waistline. In addition to the empty calories, you’re consuming, eating before bed hurts your sleep.
That’s because late-night snacking can contribute to heartburn, especially if you indulge in spicy, acidic, or fatty foods after dark. If you have soda or chocolate at night, you could be unwittingly consuming caffeine, too. When snacking at night, reach for healthy and budget-friendly snacks like air-popped popcorn, low-fat Greek yogurt, or nuts and seeds.
What’s not to love about sleeping well? Not only does a good night’s sleep help you wake up feeling your best, but it also puts you on the path toward achieving your weight-loss goals. Instead of ignoring the signs your body is sending, make changes that ensure you’re getting quality sleep at every size.
Image via Unsplash