Catching More Zzz's Adds Up to Greater Weight Loss

Studies show that weight gain and overeating may be caused by lack of sleep!  Metabolic changes due to lack of proper rest will affect you throughout the day.  People who sleep less have hormone imbalances that are likely to cause overeating and increased appetite.  How can you get more sleep?  Below are some great ways to get your best rest ever:

• Find your perfect sleep routine.  Try to go to bed and wake up around the same time every day.   Design your surroundings to be the ideal, peaceful space that you need to relax- try creating a dark, calming, and cool room.  Use a sleep mask, a white noise machine, or spritz your linens with a light lavender spray.
•  What you do throughout the day influences how well you will sleep at night!   Spending some time outdoors can provide you with fresh air that will put you to sleep at night.  Try taking an evening walk around the block and enjoy your natural surroundings.
•  Keep a pad of paper and a pen by your bed- if you wake up during the night, write down your thoughts or ideas.  They’ll be out of sight and out of mind, ready to reflect upon the next day.
• Get enough exercise.   A morning exercise routine has been shown to jumpstart your day, perk you up, AND help you fall asleep at night.  Are you a late-night gym junkie?  Try taking a yoga or Pilates class to burn calories and relax, instead of over-stimulating your brain with heavy cardio during the evening hours.
• Take a relaxing bath with lavender or chamomile oils, which are known to promote sleep and calm your senses.
• Try drinking a glass of tea in the evening.   One cup of green or chamomile tea will allow you to relax and unwind.
• Avoid alcohol and caffeine, both of which will promote restlessness.
• Take a melatonin supplement an hour before bedtime (approximately 1-3 mg). This neurohormone helps maintain the body’s circadian rhythms so you can catch those much needed zzz’s.
• Choose your evening snack wisely.  Having a small protein or complex carb-rich snack will help you fall into your deepest sleep.  Protein gives you a splash of tryptophan while complex carbs cause an insulin release, allowing tryptophan to reach and calm your brain.  Just make sure to enjoy it no later than 3 hours before you hit the hay, preferably by 8 pm.
• Great choices include:
• Dairy Have a small evening treat of Greek yogurt or milk.  Dairy contains tryptophan and calcium, which may reduce stress and “slow down your brain traffic.”
• Cherries Enjoy a dozen fresh or frozen cherries!   They contain high levels of melatonin, a neurohormone that controls your body’s sleep and wake cycles. 
• Almonds Have a dozen almonds as your evening snack. They are great sources of magnesium, which promotes sleep and relaxation.  Almonds also provide your body with a small dose of protein to start your body’s rest-and-digest cycle.
• Banana Try snacking on half a banana.  This fruit contains magnesium to promote sleep and potassium to relax those sore muscles.  Bananas also contain tryptophan, a precursor of serotonin and melatonin, neurotransmitters that make you sleepy.