Make Sleep A Priority

 

Just as we include healthy eating and daily exercise in our lives, we also need to make sleep a priority. Recent studies have shown that adequate sleep is essential not only for overall health, but for weight control as well. Lack of sleep negatively effects the hormones that regulate your ability to feel satiated, which is why we often feel ravenous on the days we don't get enough sleep!  HERE'S A FEW SIMPLE WAYS TO IMPROVE YOUR SLEEP:  PLAN  Be aware of what time you need to be in bed in order to get a minimum of 6-8 hours of sleep.  One hour before your bedtime, start getting ready. Turn off computers, televisions and cell phones. Wrap up any tasks you need to complete, brush your teeth & put on pajamas.  ROUTINE Create a room that's ideal for sleeping. Make your bedroom cool, dark, quiet and comfortable.  Adjust the lighting, temperature, humidity and noise level to your preferences.  Use blackout curtains, eye covers, earplugs, extra blankets, a fan or white-noise generator, a humidifier or other devices to create an environment that suits your needs. Develop a relaxing bedtime routine. Do the same things each night to tell your body it's time to wind down.  This may include taking a warm shower, reading a book, or listening to soothing music. Relaxing activities done with lowered lights can help ease the transition between wakefulness and sleepiness. EAT RIGHT Don't eat or drink large amounts before bedtime. Eat a light dinner at least two hours before sleeping.  Avoid nicotine, caffeine and alcohol in the evening. These are stimulants that can keep you awake. EXERCISE Regular physical activity can help you fall asleep faster and make your sleep more restful. However, for some people, exercising in the evenings may boost your energy & make falling asleep more difficult. We recommend a morning exercise routine.