Get Enough Sleep

Sleep deprivation leads to all sorts of changes in your body that promote weight gain. Most experts agree that 7-8 hours a night is the optimal sleep time for adults. And studies bear this out: sleep for 6 hours and you are 23% more likely to be obese (than those sleeping 7-9 hours); 5 hours and odds increase to 50%; 4 hours and there’s a 73% increase. Here are some tips for improving your sleep:

  • Use a CPAP if you need it for sleep apnea
  • Follow a consistent bedtime routine
  • Establish a relaxing setting at bedtime
  • Get a full night’s sleep every night
  • Avoid caffeine or any other stimulants before bedtime
  • Don’t focus on problems or worries at bedtime
  • Don’t go to bed hungry or too full
  • Avoid rigorous exercise within six hours of bedtime
  • Make your bedroom quiet, dark, and a little cool
  • Get up at the same time every morning
  • Turn off lights and electronics

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