Catching up on those Z's
Whether or not science ultimately proves that lack of sleep contributes to being overweight, most of us could benefit from catching more Z's. Sleep disorders specialist Michael Breus suggests these simple steps to sounder sleep:
• Keep your sleep schedule consistent. “If your body knows when to go to bed every single night, it does it, and does it well.”
• Exercise daily. “Exercise helps to reduce anxiety,” a main cause of sleep loss. But stop four hours before lights out.
• Keep a worry journal. Breus says writing down your worries can reduce anxiety's grip.
• Limit pre-bedtime activity. “The time right before bed should be spent doing three things: the stuff you need to do to get ready for the next day, such as getting the kids' backpacks ready, personal hygiene and relaxing time.”
• Don't consume caffeine after 2 p.m. Caffeine can keep you awake eight to 10 hours after you ingest it.
• Stop imbibing three hours before lights out. “Alcohol may make you feel sleepy, but it keeps you out of that deeply restorative stage of sleep.”
• First thing in the morning, get 15 minutes of sunlight. “That's the easiest way to reset your circadian rhythm,” the internal system that regulates your sleep.
— Washington Post