This article from ABC News got me thinking about the relationship between sleep and your weight. People who get 8 hours of sleep each night tend to weigh less than people who sleep less. Getting enough sleep encourages your body to produce more leptin hormones and less ghrelin hormones. Leptin is the fullness hormone and ghrelin is the hunger hormone. Getting enough sleep reduces your anxiety and depression which may reduce your emotional eating.
To ensure that you are getting enough sleep, try:
Turning the TV and computer off one hour prior to sleeping. Read a book instead. When I flip open one of my engineering books, I can be out within 10 minutes. However, when I read an gripping novel, I sleep much later than normal because I want to keep reading to find out what happens next. So be careful of what reading material you pick.
Set the stage for sleep by having a nightly ritual such as taking a bath. Each night I have a cup of hot chocolate an hour before I go to bed. By the time I finish the hot chocolate, I know it is time to start my night ritual of brushing my teeth, washing my face, putting on night cream, etc. When you have a set routine, you mentally associate these activities as ‘going to bed’ activities.
Finish your last meal at least two hours prior to going to bed. Ditto for exercise. This way your body is not wide awake and busy trying to digest your food or re-adjust to its normal temperature after exercising. There are some people who can eat and exercise within 30 minutes of going to bed. I am not one of them. You might not be either.
I get about 6-7 hours of sleep, depending on how much effort I put into trying to get to bed earlier. Unlike my nephew, who refuses to nap because he thinks we are having fun without him, I know that 6 hours are not enough for me. On days that I only get 6 hours, I notice that I tend to eat more, almost as if I am trying to self medicate myself with food to stay awake. And the food I crave are often processed and full of sugar. Over the next month, I am going to try to increase my sleep until I make 8 hours a habit instead of an exception. If you want more ideas for better sleep, here are 20 fixes for better sleep.
Until next time and thanks for stopping by.
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Asithi, I have just now ’subscribed’ to your blog. Will you please reciprocate the same by visiting my site and ’subscribing’ for it? Do not forget to leave comments also. Am I asking for too much?