A good seven to eight hour, uninterrupted sleep promotes weight loss. (It has many other great benefits, too!) Sleep affects hormones. There are a couple of hormones that are affected by too little sleep. One encourages us to eat more and the other affects our sense that we had had enough. Both hormonal responses will promote weigh-gain.
Here are some helpful ideas to try:
* Use a body pillow. It supports your hip and shoulder. Increasing body comfort and decreasing body pain will help you to stay asleep.
* Sleep in a pitch black room. Cover your little LED lights with a piece of black cloth.
* Investigate and then adopt a relaxation technique to calm your thoughts before sleeping. (examples: 1) Breath in love and breath out peace. 2) Think about all the things for which you are grateful.)
* Keep a pen and paper beside your bed to record anything that is best taken off your mind.
* Consider swapping alcohol for herbal teas after dinner. Alcohol consumption leads to early morning wakings.
* Decrease amount of fluids consumed two hours before bed in order to eliminate nighttime bathroom trips.
* If body pain persists, try to eliminate it with exercise or physio and in a pinch take pain relief (ie. a slow release Tylenol and an Advil combination).
* Embark on a head pillow search. There are great memory foam pillows which are cool, and will keep your neck and spine aligned facilitating a longer and more comfortable sleep.
* Never fall asleep on the sofa or whilst the TV or radio is on. Calm your own body and mind by preparing for bed in quiet and peaceful manner.
* When possible, sleep in a cool room with an open window using light but warm bedding.
* Sleep naked….this will increase calories burned!