10 Sleep Tips to Help With Weight Loss Resolution

Experts recommend that people who vow to lose weight in the New Year should adjust their sleep habits as well as their eating habits. The following are useful tips to help Americans keep their resolution on track(10,11):

• Don't go to bed feeling hungry, but don't eat a big meal right before bedtime.
• Exercise regularly. However, do so at least 3 hours before bedtime.
• Avoid caffeine, nicotine, and alcohol in the late afternoon and evening.
• If you have trouble sleeping at night, don't nap during the day.
• Establish relaxing pre-sleep rituals, such as a warm bath or a few minutes of reading.
• Create a pleasant sleep environment. Make it as dark and quiet as possible.
• If you can't sleep, don't stay in bed fretting. After 30 minutes, go to another room and involve yourself in a relaxing activity until you feel sleepy.
• If you have trouble sleeping for more than a few weeks, or if sleep problems interfere with daily functioning, speak with your doctor.

For more information and other resources on sleep, visit About's Sleep Disorders site or www.shuteye.com.

References:

1. Van Cauter E, Leproult R, Plat L. Age-related changes in slow wave sleep and REM sleep and relationship with growth hormone and cortisol levels in healthy men. JAMA. 2000;284:861-868.

2. Spiegel K, Leproult R, Van Cauter E. Impact of sleep debt on metabolic and endocrine function. Lancet. 1999;354:1435-1439.

3. Squires S. To sleep, perchance to...eat less? The Washington Post. April 2, 2002:F2.

4. Brody J. Paying the price for cheating on sleep. The New York Times. December 28, 1999:D7.

5. Human Environmental Sciences Extension's Resource. Vow to Lose Weight Tops New Year's Resolution. Available at: http://www.outreach.missouri.edu/hesnutrnews/98-6/98-6frst.htm. Accessed November 12, 2002.

6. Keeping New Year's Diet Resolutions. USA Today Magazine.1998;127:7.

7. National Study Traces Cause of Failed New Year's Weight Loss Resolutions. PR Newswire. December 16, 1998. Available at: http://www.findarticles.com/cf_0/m4PRN/1998_Dec_16/53406982/print.jhtml. Accessed October 18, 2002.

8. National Sleep Foundation. Backgrounder: Why Sleep Matters. Available at: http://www.sleepfoundation.org/nsaw/pk_background.html. Accessed October 18, 2002.

9. National Sleep Foundation. 2002 "Sleep in America" Poll. March 2002.

10. National Sleep Foundation. ABC's of ZZZ's. Available at: http://www.sleepfoundation.org/publications/ZZZs.html. Accessed October 18, 2002.

11. National Sleep Foundation. Helping Yourself to a Good Night's Sleep. Available at: http://www.sleepfoundation.org/publications/goodnights.html. Accessed October 18, 2002.

Source: INTERNET WIRE, Dec 17, 2002

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