Sleep Hygiene Helps Longterm Weight Loss
It’s important to improve your sleep habits before and after you have weight-loss surgery. Improving your sleep hygiene will help you keep from gaining weight back.
In fact, not getting enough sleep makes some people more likely to gain weight because they wind up eating unhealthy foods. Researchers have found that a lack of sleep alters a person’s endocannabinoid levels—chemical signals that affect appetite and the brain’s reward system. And, studies show that people who get a good night’s rest are able to control impulsive behavior.
If you’re constantly feeling tired in the morning and having trouble concentrating throughout the day, make sure you talk to your health provider. You might have sleep apnea – a disorder that that affects more than 18 million Americans. Left untreated, sleep apnea can increase your risk for serious health problems such as high blood pressure, obesity, heart attack, stroke and type 2 diabetes.
While sleep apnea can improve with weight loss, it’s vital to continue any current treatment for sleep apnea. Always talk to your doctor first before making any modifications. Many people who have weight-loss surgery no longer have sleep apnea.
Improve your sleep hygiene.
Here are seven things you can do on your own to improve your sleep hygiene:
- Go to bed at the same time every night. Wake up at the same time each morning.
- Sleep in a dark, quiet, comfortable environment.
- Exercise daily. Try to exercise at least a few hours before bedtime.
- Limit the use of electronics before bed.
- Relax before bedtime. Take a warm bath. Read a book.
- Avoid alcohol and stimulants such as caffeine late in the day.
- Avoid nicotine.