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10 Tips for Better Sleep

By March 30, 2018Helpful Articles

Better sleep= Less weight

More and more research is confirming that there is an inverse relationship when it comes to sleep and weight.  In general, this means, the less you sleep, the more you weigh.  Experts agree that adults should be getting 7-9 hours of sleep every night.  Some of us may have trouble getting in these much needed hours.  Here are 10 tips to help you achieve this goal.  Number 6 is so important for me!

I didn’t even know I was a light sleeper until I had this conversation with a sleep doctor:  Me: “Is it normal for a 26 year old to wake up every night to use the bathroom?”  Him: “No, you might be waking up for another reason, but then your body realizes you could use the bathroom.”  Me: “Really???”  Him: “Yes, you may want to try using a sleep mask and ear plugs to prevent yourself from waking up.”  I was completely skeptical, but he was right!!!  I very rarely wake up in the night now, and I feel my sleep is so much more consistent.  It is all thanks to the sleep mask and ear plugs!  I may not look super sexy, but the good sleep is worth it!

Comment and let me know which ones work best for you!

  1. Try to make the time you go to bed consistent (within 1 hour), and same with the time you wake up in the morning.
  2. Get at least 20 minutes of exercise every day.
  3. Limit caffeine to morning only.
  4. Don’t go to bed too hungry or too full. It is OK to have a small healthy snack before you go to sleep.  Include both a small amount of protein, and a small amount of carbohydrate.
  5. Include some time to unwind before sleep. At least 30 minutes of no electronics (TV, phone, or tablet).  Reading, music, or a bath are all good options.
  6. Sleep in a cool and dark room. If you are a light sleeper, try using earplugs or a sleep mask or both.
  7. Use your bed for sleep and sex only. Keep work and other stressful activities out of your bedroom.
  8. Avoid naps during the day.
  9. Practice stress management techniques consistently. This may include yoga, journaling, deep breathing, meditation, or praying.
  10. When you wake up in the morning, try to get outside right away to allow the sunlight to start your “internal clock”. The more consistently you are awake and alert in the morning, the easier it will be to fall asleep at night.

 

The research is clear showing less sleep can lead to weight gain:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2723045/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2279744/

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