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If you’re having trouble sleeping right now, you’re certainly not alone. Many of us are experiencing more anxiety than usual lately, and this can often translate into insomnia. Studies show that a lack of sleep can also hinder your weight loss efforts, so it’s an important issue to address when you are on a medical diet plan.
Here are a few tips for improving your sleep quality:
Avoid screen time. The light from your computer or phone screen (and even from the television) can interrupt brain waves that induce sleep. Plus, the stimulation in general keeps your mind churning and seeking new information. Switch to reading a book for an hour or so before bedtime, and avoid electronic devices completely.
Adjust your circadian rhythms. Many of us have lost touch with our regular sleep cycles lately, and we’re staying up much later at night. this disrupts our circadian rhythms, or our natural sleeping and waking cycles.
Get outside each day to expose yourself to natural light. Open your curtains and spend more time near windows as well. The more time you spend under natural light, the more regulated your circadian rhythms will become.
Change your environment. Are bright lights, street noises, a snoring family member, or something else keeping you up at night? Adjust your sleep environment accordingly to address these problems. Blackout curtains help to block both light and sounds. Earplugs or sleep masks can help reduce noise and light, respectively. A white noise machine might also be helpful.
Create a sleep routine. Unwind at the end of the day by engaging in a few minutes of yoga, meditation, journaling, or something else that reduces stress. You might need to experiment until you discover what works best for you.
Exercise. Don’t forget your exercise routine! When your body receives enough physical activity, it will become better regulated with regard to sleep. Just remember not to work out in the later hours, if the adrenaline rush tends to keep you awake.
And don’t forget to continue following a healthy eating plan. A nutritious, balanced diet aimed at weight loss or maintenance will also help to regulate hormones, reduce inflammation, and manage stress. For more information on a weight loss plan that helps you get healthier overall, call us to schedule a consultation.