Better sleep habits are key to losing weight
Besides cutting calories and adding exercise to your schedule, getting enough sleep is essential to fight weight gain, according to WebMD.
Sleepy people feel more hunger than rested people and they tend to reach for comfort foods rich in fat and carbs. The reason for this is that sleep deprivation increases the hormone that stimulates the appetite and lowers the hormone that tells your brain you’re full.
The National Sleep Foundation advises adults to get 7 to 9 hours of sleep a night. They offer a guide for better sleeping habits, that includes:
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Limit daytime naps to 30 minutes
Napping does not make up for lost sleep. Short naps, however, help improve mood and performance.
Avoid stimulants close to bedtime
Caffeine and nicotine will make you restless, causing more trouble than good. Alcohol should also be consumed in moderation, despite being known for its quality of helping you fall asleep faster. Drinking too much before going to bed can disrupt sleep in the second half of the night when the body begins to process the alcohol.
Exercise
Even 10 minutes of aerobic exercise, like walking or cycling, can improve nighttime sleep quality. Strenuous workouts before bedtime are to be avoided.
Steer clear of food before sleep
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Heavy, fatty, fried or spicy meals are not recommended for consumption before sleep. Citrus fruit and carbonated drinks can also trigger indigestion and heartburn.
Establish a regular relaxing bedtime routine
This way, your body will recognise that it is bedtime. Such a ritual can include anything from a warm shower or bath to reading a book or stretching. Emotionally upsetting conversations should be avoided before going to sleep.
Make sure the sleep environment is pleasant
Mattress and pillows should be comfortable. The bedroom should be fairly cool. Between 60 and 67 degrees. Bright light from lamps or TVs will make falling asleep harder.
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