Simple Adjustment for Weight Loss #4 - Sleep More

When you don't get enough sleep, you throw off the amount of hormones (leptin/ghrelin) that help regulate energy use and appetite. So start thinking about how you can get more sleep and/or better sleep by following these tips:

• Skip the alcohol. Alcohol interferes with melatonin and your sleep cycles adversely effecting the quantity and quality of sleep.
• Eliminate caffeine. Caffeine increases alertness and elevates heart rate and blood pressure--not what you want when getting ready for slumber.
• Lower the thermostat. The National Sleep Foundation recommends between 54 and 75 degrees F which allows your core body temperature prepare to fall asleep.
• Avoid big meals. Digestion increases body temperatures and thus works against sleep (see previous bullet)
• Don't exercise right before bed. Same theme of body temperature, just a different vehicle. You should be instituting a routine that lowers your body functions (see bullet below).
• Develop a sleep routine. You need to structure a process that signals to your body that it is time to get ready for sleep. This should be done in the same way each evening to facilitate habit.
• Set a regular schedule. This doesn't have to be obsessive but it helps to set a range so that the body can become accustomed to the schedule and anticipate sleep at the same time each day.

Pleasant dreams!