6. Get More Sleep
While quality zzz’s can become ever-elusive as you age from busy schedules, back pain, or menopausal symptoms like hot flashes or insomnia, getting enough sleep is an essential component to weight loss. A good night’s sleep actually burns calories! Plus, studies have shown a strong link between lack of sleep and over-eating the following day. This is because the hormones ghrelin and leptin are thrown out of whack when you don’t get enough sleep, leaving you feeling more hungry but less satiated at every meal, which leads to overeating.
If you are committed to reclaiming your rest, here are some easy-to-follow tips to help you retrain your healthy sleep habits:
Do not eat a heavy meal at least three hours before bedtime. Limit yourself to a snack if needed no more than 45 minutes before bedtime.
Avoid using electronic devices or watching television at least one hour before sleeping. Remove them from the bedroom so you will not be tempted to check your email or messages.
Reduce caffeinated and high glucose drinks.
Adjust the temperature of your bedroom. It should be an average, comfortable temperature for sleeping (not too hot or cold). Sleep experts recommend a temperature of 60-70 Fahrenheit.
Evaluate your mattress and replace old, worn out mattresses which offer inadequate support.