Lose Weight While You Sleep

1. Lose Weight While You Sleep™ Copyright © 2009 Terry Shintani, MD, JD, MPH, KSJ

2. You Can Do to Help Your Body Burn More Calories While at Rest Webhealthforyou.com

3. Look around you on your morning commute. Do you notice how many people are trying to catch a little extra sleep? (Hopefully you’re commuting by train or bus, rather than car when you see this). Many of us choose to make do with fewer sleeping hours because we want to be more productive. Webhealthforyou.com

4. Do you think of sleep as a waste of your valuable time? Well consider this: a good night’s sleep (8 hours for most people) may actually save you time… ALL DAY LONG! When your mind and body get the rest they need, you have more energy and can think more clearly than when you are tired. By the same token, your body is more productive, too…especially when it comes to metabolizing your food. Webhealthforyou.com

5. When your body has had a chance to refresh, renew, and repair itself over night, all the processes that contribute to healthy weight are able to function better. Keep in mind that the choice to get a good night’s sleepeach night is just as important as the choices you make in eating and exercising to achieve your weight loss goals. Webhealthforyou.com

6. Don’t turn into a hibernating bear. Too much sleep can be just as unhealthy as too little sleep and can be a symptom of depression or another underlying problem. You also should avoid oversleeping to make up for a poor night’s sleep. Doing that for even a couple of days can reset your body clockand interrupt the sleep habit you’re trying to establish. Warning! Webhealthforyou.com

7. Establishing good sleeping habitsis the key to getting a good night’s sleep. Believe it or not, you can actually train yourself to fall asleep quickly every night, or you can get into the bad habit of lying in bed for a long time, tossing and turning and worrying. You’re Getting To Be A Habit With Me Webhealthforyou.com

8. Some people have chronic sleep problems. Others (and I’m one of them) just sometimes have trouble falling asleep because they’re worried or stressed out. How about you? • Do you have trouble falling asleep? • Do you fall asleep easily, then wake up 5 hours later and can't fall back asleep? • Do you wake up several times during the night and have trouble staying asleep? Webhealthforyou.com

9. All of these disruptions affect your weight loss abilities. Fortunately, there are many things you can do to “take back the night” and get the sleep you need. First, do your best to keep a regular schedule. As much as possible, go to bed and wake up at the same time everyday, even on the weekends. As you make this a habit, your body will start to expect sleep at the same time each day and automatically get into ‘sleepy mode’ when the time is right. Now that you’ve woken up to the importance of a good night’s sleep, you’ll want to do everything you can to ensure that you get your sleep RDA with the following: Webhealthforyou.com

10. Do not nap during the day. Napping during the day will throw off your body clock and make it even more difficult to sleep at night. If you feel as if you absolutely must nap, be sure to sleep for less than 30 minutes, early in the day. • Don't smoke. Nicotine is a stimulantand can make it difficult to fall asleep and stay asleep. 9 Simple Things You Can Do To Get A Good Night’s Sleep Webhealthforyou.com

11. Expose yourself to bright light/sunlight soon after awakening. This will help to regulate your body's natural biological clock. Likewise, try to keep your bedroom dark while you are sleeping so that the light will not interfere with your rest. • Exercise early in the day. 20-30 minutes of exercise every day can help you sleep, but be sure to exercise in the morning or afternoon. Exercise stimulates the body and aerobic activity before bedtime may make falling asleep more difficult. Webhealthforyou.com

12. Incorporate bedtime rituals. Listening to soft music, sipping a cup of herbal tea, etc., cues your body that it's time to slow down and begin to prepare for sleep. Relax for a while before going to bed. Spending quiet time can make falling asleep easier. This may include meditation, relaxation and/or breathing exercises, or taking a warm bath. Webhealthforyou.com

13. Try listening to recorded relaxation or guided imagery programs. If you’re worried about something, you mind will want to stay active until the problem is solved. Recordings can help move you out of stress and into the ‘zone’ where you need to be for sleep. • Write down your worries and possible solutions before you go to bed, so you don't need to ruminate in the middle of the night. A journal or "to do" listmay be very helpful in letting you put away these concerns until the next day when you are fresh. Webhealthforyou.com

14. Go to sleep when you are sleepy. When you feel tired, go to bed. If you’re in love with latenight television, record your favorite shows to watch at a more reasonable hour. • Avoid OTC (over-the-counter) sleep aids, and make sure that your prescribed medications do not cause insomnia. People who rely too heavily on sleep medications find that they suffer a rebound effect and begin to have trouble sleeping. Webhealthforyou.com

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