The amount of sleep you get each night may be hampering your ability to lose weight. A number of studies have found a strong connection between lack of sleep and increased weight gain. Unfortunately, people who carry excess weight are already at a higher risk for sleep problems—creating a destructive cycle of weight gain. Studies show that getting less than 7 hours at night can affect weight gain. And the greater the sleep deficit, the higher the chance of weight problems.
If you’re not getting 7 to 9 hours of sleep a night, it’s time to take action. Don’t make your weight loss goals more difficult thr
ough lack of sleep. If you have trouble sleeping, try out one of these tactics today.
- Establish a sleep-wake cycle by going to bed and waking up at the same time each day, even on weekends.
- Increase exercise levels during the day, but refrain from physical activity at least 3 hours before bedtime.
- If you nap, keep it to less than 1 hour, and don’t nap after 3 p.m.
- Stay away from caffeine, alcohol, and nicotine for 6 to 8 hours before sleep.
- Create a relaxing bedtime routine. Take a warm bath, read for 30 minutes, or listen to soft music.
If these tips don’t help get your sleep back on track—or if you still feel sleepy during the day despite a full night’s rest—call your healthcare provider. You may have a sleep disorder.
Article from the StayWell Company, LLC
