- More Sleep, More Fat Loss. When people got more sleep, they lost more of their weight as fat (3 pounds vs. 1.3 pounds) and less of their weight as muscle (3 pounds vs. 5 pounds).
- Less Sleep, Higher Hunger. When people got less sleep, they were hungrier. Their levels of a hormone called ghrelin were higher than when they were allowed to sleep longer. Ghrelin is a hormone in the stomach that makes you hungry.
- Stay Calm Before Sleep: avoid caffeine, alcohol, troubling reading, and over stimulating, violent TV at bedtime
- Avoid Energizing Activities Before Bed: avoid exercise and bright lights around bedtime; try dim lights, meditative thoughts, and warm milk (yuck!). A warm bath right before bed can help with sleep. Computers and cell phones seem to stimulate brain activity so avoid them before bed!
- Set the Stage: make sure your bedroom has curtains that are heavy and keep your room dark.
- Make Sleep a Priority: just like you make time for your family, exercise, and eating, making the time to sleep should be just as important.
Spaeth AM, Dinges DF & Goel N. Effects of experimental sleep restriction on weight gain, caloric intake, and meal timing in healthy adults. Sleep. 2013