A good night’s sleep is one of the keys to good
health, and it may also be a key to maintaining a
healthy weight. There is mounting evidence that
people who get too little sleep have a higher risk
of weight gain and obesity than those who get
seven to eight hours of sleep a night.
SLEEP AND WEIGHT
• Don’t have chocolate within seven to eight
hours of bedtime.
• Turn off electronic devices one to two hours
before bed.
• Finish dinner a minimum of two to three
hours before bedtime.
Sleep affects levels of the hunger-regulating
hormone leptin, which helps your body realize it’s
full, and ghrelin, which stimulates appetite. Not
getting adequate sleep lowers leptin levels while
raising ghrelin levels, which can cause overeating.
• Drink a calming tea like Chamomile in the
evening.
There is also an alteration in your metabolism
when you are sleep-deprived, making it harder
to lose weight because your metabolism is not
working at its peak level.
• Set your bedroom at a cooler temperature.
IF YOU’RE HAVING TROUBLE
SLEEPING, YOU’RE CERTAINLY
NOT ALONE.
The National Institute of Health (NIH)
recommends seven to nine hours of sleep each
night. It’s estimated that as many as seventy
million Americans suffer from sleep deprivation!
And it doesn’t just affect weight, but your focus
and energy levels too.
MAKE SLEEP A PRIORITY
If you make getting more sleep a priority, you
may see some great changes in energy, weight
loss, and focus. It can take two to three weeks
until something may start to work for you, so if
after a day or two of trying one of these tips you
feel no difference, don’t give up.
First, start with setting an intention of when you
want to be in bed. For example, if you want or
need eight hours of sleep and you need to wake
up at 6:00 am, plan to be ready for sleep by
10:00 pm. This means you’ll want to start getting
ready for bed by 9:30 pm.
Sixteen Ways to Better Sleep
• Take a good melatonin supplement (I use
USANA Pure Rest, which is available through
my website).
• Eliminate or reduce caffeine and alcohol,
especially before bedtime.
• Sleep in a totally dark room (all sources of
lig ht off) or wear eye covers.
• Exercise in the morning, afternoon, or early
evening (not late at night).
• Take a soothing hot bath at night.
• Listen to soft music before bed to help wind
down your body and mind.
• Use relaxing breathing techniques or
meditation.
• Turn on white noise like a fountain or fan at
bedtime.
• Relax and read before bed.
• Do yoga or Tai Chi at night to de-stress.
• Write down a list of things you want to get
done tomorrow or put it on your calendar
(dump your brain of details, so you can relax).
Pick one or two things that you’d like to try
tonight and enjoy a better night’s sleep; your
body will love you for it.
Certified Integrative Nutrition
Health Coach, Best Selling
Author, Speaker, Entrepreneur,
Advocate for Living Lives We Love
Everyday—Happy, Healthy
& Energized!
Email: [email protected]
Website: cindynunnery.com
Follow Me: @cindynunnery
Get Linked with Me: linkedin.com/in/cindynunnery
Like/Follow My Facebook Page: Facebook.com/poweredbynutrition
eydismedia.com 29