When you’re trying to lose weight, it’s not all about fruit and veggies and exercise and moderation. Better sleep should be on the menu too. According to the latest research, revving up your bedroom routine is just as important as healthy eating and regular exercise. Studies show that less than six hours of sleep a night over a long period reduces insulin sensitivity (affects blood glucose regulation), increases ghrelin (a hormone that stimulates appetite), decreases leptin concentrations and raises cortisol (a stress hormone) levels. If our appetite is stimulated, we’ll probably eat more. Raised cortisol levels can also encourage us to overeat.

Why catch more zzz’s?
Well, firstly, you’re way less likely to give it your all on the gym floor if you’re exhausted. And that’s even if you make it out the front door at all! Compromising on the intensity and duration of your workout means you burn fewer calories, not only during your workout but throughout the rest of the day as well.

How much sleep is necessary?
For most of us, it’s between 7 – 9 hours of sleep a night. That way, you’re well rested and ready to take on the world, every day. Oh, and falling asleep in front of the TV isn’t as ideal as climbing into your bed and actually deciding to go to sleep. You’re more comfortable and there’s no pestering background noise to irritate you. Makes sense.

 12 ways to sleep better

1. Sleep when sleepy
   If you can’t fall asleep within 20 minutes, get up and do something boring until you feel sleepy. Sit quietly in the dark (no bright light) or read the warranty on your refrigerator.

2. Don’t nap in the day
   If you have to, limit your nap to less than an hour, before 3 pm.

3. Go to bed at the same time every day
   Even on weekends. You’ll ‘train’ your body to follow a regular cycle of sleeping and waking.

4. Don’t exercise up to 4 hours before bedtime
   Regular exercise will improve your sleep, but it’s best to train in the morning or early afternoon.

5. Start a sleep ritual
   Give your body cues to slow down. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine-free tea or do some relaxation exercises.

6. No TV in the bedroom
   And while we’re there, don’t take your laptop to bed either. The bedroom should be your tranquil place.

7. Avoid caffeine, nicotine and alcohol for 4 to 6 hours before bed time
   Caffeine and nicotine will keep you awake, so avoid coffee, tea, fizzy drinks, chocolate, cigarettes and some medications. Alcohol might make you feel relaxed, but it could lead to a sleepless night!

8. Don’t go to bed hungry
   While you should avoid a heavy meal close to bedtime, a light snack could help you sleep better. Dairy products contain tryptophan, which acts as a natural sleep inducer. Glass of milk, anyone?

9. Unwind in a warm bath
   A warm bath raises your body temperature, but the drop in body temperature thereafter will make you feel sleepy. Science, eh?

10. Make sure your bed and bedroom are quiet and comfortable
    Open the windows for some cool, fresh air. If light bugs you in the morning, get a blackout shade. Noise bothering you? Wear earplugs or get a white noise machine.

11. Use sunlight to set your biological clock
    As soon as you get up in the morning, go outside and catch some rays for 15 minutes.

12. Get your dose of exercise to compliment your night’s sleep
    Sticking to that workout routine means you’re burning extra energy each day, so when you hit the sack, you’re ready to sleep.

There’s nothing like waking up after a good night’s sleep. And hey, if it helps you get your dream bod, all the better!