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Remedies to get a good night sleep
Sleep and Weight Loss
Experts have found that as a nation, people are getting less sleep than they did 40 years ago—about 2 hours less per night. Studies have found that lack of sleep increases the levels of ghrelin, a hunger hormone, which signals the brain when it is time to eat. Lack of sleep decreases the levels of another hormone, leptin, which signals the brain when you are full. When you don’t get enough sleep, leptin levels drop and can signal the brain to tell the body it wants more food. During sleep the body gets time to rest and repair. Sleep can also improve immunity and boost your mood. In our 24/7 culture, getting enough sleep can be difficult. As with any other important activity in life, it is about balance and flexibility. Just like a car that doesn’t get far on half a tank of gas, people run much better on good nutrition and sleep. Adults typically require 7 to 9 hours of sleep a night.
Remedies that can help are:
- Move electronics out of the bedroom.
- Keep your sleeping area cool, quiet, and as dark as possible.
- Make a relaxing pre-bed routine, such as having a warm bath and a cup of decaf tea.
- Go to bed at the same time every night, and wake up at the same time every morning.
- Exercise regularly.
- Limit caffeine intake after lunch as this can impact falling asleep.
Get your 7 to 9 hours by using these tips to help you boost your sleep so you can be productive, mentally sharp, emotionally balanced, and full of energy all day long.
SOURCE: The National Sleep Foundation: Diet, Exercise and Sleep. Available at: http://www.sleepfoundation.org/article/sleep-topics/diet-exercise-and-sleep.
Accessed on January 8, 2012.