Do not sleep on this one
Sleep is critical to not only weight loss, but to weight stability after you’ve lost weight. Ideally, adults should get 7-8 hours of sleep nightly. I recommend optimizing one’s “Sleep Hygiene,” which are health rules for sleep. They include:
Consistent Schedule: Go to bed and wake up at the same time every day, even on weekends, to regulate your body’s internal clock.
Sleep Environment: Create a comfortable sleep environment by keeping the bedroom dark, quiet, and at a cool temperature.
Limit Screen Time: Reduce exposure to screens (TV, phones, computers) at least one hour before bedtime to minimize blue light intake that can disrupt melatonin production.
Relaxation Techniques: Incorporate relaxation techniques such as deep breathing, meditation, or reading before bed to help wind down.
Watch Food and Drink: Avoid large meals, caffeine, and alcohol close to bedtime, as they can interfere with sleep quality.
Physical Activity: Engage in regular physical activity during the day, but avoid vigorous exercise close to bedtime.
Light Exposure: Expose yourself to natural light during the day to help maintain a healthy sleep-wake cycle.
By following these strategies, individuals can improve their sleep quality, which is essential for achieving and maintaining weight management goals.