Winna's Weekly Weigh-In: You Snooze, You Loose...Pounds?

     I've always been a "night owl." Sometimes I stay up to read or get motivated to clean house around 10 p.m. I plan to get in bed earlier during the week, but don't always make it. Since I get up around 5:30 a.m., I usually get at least 5 or 6 hours of sleep, instead of the recommended 8 hours. A friend told me that lack of sleep would affect my weight loss. I really haven't thought much about the connection until I started this blog. I read a few articles and found out some interesting information.
     All the articles I read supported the idea that lack of sleep leads to obesity. They mentioned several studies and other research. At the end of this blog post, I've listed links to the articles so you can read the details.
     A few interesting findings include that people who get less than 7 hours of sleep a night have a higher Body Mass Index (BMI) and are more likely to become obese. Lack of sleep affects some of the body's hormones that regulate appetite, which may cause cravings for high carb foods and salty foods. Not only does length of sleep affect weight, but also type of sleep...you need the deep, restful kind. Lack of sleep was cited as a possible reason why new parents and shift workers tend to gain weight.
      So what do we do? The articles had a few suggestions in order to get a good night's sleep. (I've also added a few from friends.)

Establish a bedtime routine. (This isn't just for kids! I like to read and enjoy a hot cup of tea.)
Don't nap during the day.
If you exercise in the evening, do it at least 3 hours before bedtime.
Don't go to bed hungry. Drink a glass of water before you get a light snack. You may not be hungry and the water will take care of that "hungry" feeling.
Don't eat a huge meal before bed.
Do without caffeine and alcohol in the evening. (Yes, I'm sitting here with my Diet Cherry Dr. Pepper as I write.)
Sleep in a dark, quite environment.
Try relaxing sound recordings; some people like to listen to ocean waves to fall asleep or instrumental music.
If you can't sleep, don't stay in bed after 30 minutes. Get up and go into another room and do a quiet relaxing activity that doesn't require a lot of movement. Keep lighting low. When you get sleepy, return to bed.
Try breath prayers. I like to use some of the promises of God. Use one when you breathe in (peace, love, or grace) and one when you breathe out (rest, forgiveness, or mercy).