SLEEP MORE TO LOSE WEIGHT

So, you're doing everything right - eating whole foods, keeping your portions moderate, exercising five hours a week - and yet you can't seem to reach your weight loss or fitness goals?

One important factor you need to consider is: How many hours of sleep are you getting each night?

With so much to do each day, most of us don't make sleep a high enough priority in our lives.  However, recent studies have shown that adequate sleep is essential not only for overall health, but for weight control as well. 

Lack of sleep drives up your levels of ghrelin (the hormone that stimulates your appetite and prompts you to eat more).

At the same time, lack of sleep drives down your levels of leptin (the hormone that lets you know when you are satisfied and prompts you to stop eating when you're full).

No wonder we feel ravenous on the days we don't get enough sleep!

Just as we have to make a commitment to include healthy eating and daily exercise in our lifestyle, we also need to make a commitment to get adequate sleep.

Here are some tips for improving your quantity & quality of sleep:

1. Prioritize Your Sleep: Too many of us pack our lives with so many activities and obligations that we seldom get a full eight hours of sleep. Make sleep just as a high a priority in your schedule as all your other healthy habits.

2. Plan for Sleep: Depending upon what time you wake up, count backwards and be aware of what time you need to be in bed in order to get a minimum of 6-8 hours of sleep. (Most people need eight hours.)

3. Get Ready for 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.

4. Start 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 bath or shower, reading a book, or listening to soothing music. Relaxing activities done with lowered lights can help ease the transition between wakefulness and sleepiness.

5. Eat Right. Don't eat or drink large amounts before bedtime. Eat a light dinner at least two hours before sleeping. If you're prone to heartburn, avoid spicy or fatty foods, which can make your heartburn flare and prevent a restful sleep.

6. Avoid nicotine, caffeine and alcohol in the evening. These are stimulants that can keep you awake.

7. Exercise regularly. 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.

8. Make your bedroom cool, dark, quiet and comfortable. Create a room that's ideal for sleeping. 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.

9. Catch up when you can. If it is impossible for you to get a full eight hours of sleep during the week, use the weekends to sleep in and catch up on your shut-eye. Recent research has shown that making up for lost sleep on the weekends can help your body get the rest & recovery it needs.