Lack of sleep is a common problem. We are so busy it is often hard to make going to bed at a reasonable time a priority. However, if you are struggling to lose weight, getting adequate sleep is essential. Research shows a strong link between a lack of sleep and obesity.

Sleep deprivation affects the balance of two hormones that regulate appetite and satiety – leptin and ghrelin. Leptin is produced by fat cells and signals the brain when you are full. Ghrelin is produced by stomach cells and signals the brain you are hungry and should eat. Studies show that when you are sleep deprived, leptin levels decrease and ghrelin levels increase. This causes you to feel the urge to eat more when you do not get enough sleep.

You need at least 7-9 hours of sleep each night.

Here are three tips to help you get a good night’s sleep:

1. Exercise regularly.
Being regularly active during the day makes falling asleep easier. As little as 20-30 minutes of activity helps. Don’t exercise too late, which can actually stimulate the body and make sleep more difficult.

2. Avoid alcohol, caffeine and tobacco.
Alcohol makes falling asleep easier, but reduces the quality of sleep you receive. Caffeine can still interfere with sleep for up to 10-12 hours after consuming it. The nicotine found in tobacco acts as a stimulant, which may disrupt sleep.

3. Select bedtime snacks that promote sleep.
A light snack before bed may promote better sleep, especially if it contains the amino acid tryptophan. Tryptophan combined with a carbohydrate source promotes better sleep. Adding calcium will also help the brain use and process the tryptophan.

Here are a few examples of good bedtime snacks:

Warm milk with half a peanut butter sandwich
Low fat yogurt with granola
Hot chamomile tea with a piece of fruit

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About the blogger:

Lisa Nelson RD is the founder and owner of eNutritionServices, which offers support, education and guidance as you achieve your heart health and weight loss goals. Receive regular heart health and weight loss tips from dietitian Lisa Nelson when you subscribe to The Heart of Health, and the free special report “How to Make Heart Healthy Changes into Lifelong Habits.”