Every night around ten o’clock I crave an evening snack and every night at the urge, I say to myself,  “Mare, why would you ‘top off the car’ to put it in the garage? You are not hungry for anything more than sleep.”  That conversation and the investment of clothes in my closet are enough incentive to send me packing to the sack without a snack.  

The cool thing is I’ve discovered a side benefit to my ritual that continues to support my weight control success that it requires no diet books, fitness gadgets or personal trainers or self discipline…. only my pj’s and a pillow.   

Eyes Wide Open

A study done at Bristol University in the U.K. shows that lack of sleep disrupts the hormones that regulate hunger and appetite.  The investigation concurred that people who get less than five hours of sleep a night manage these hormones less effectively which signals the body to cling onto fat and slows metabolism.  Simply put, “Snooze-less nights may be adding inches to your waistline, hips and thighs!”

Two eye-openers: The World Health Organization reports that 65 percent of all Americans are either overweight or obese, a number that continues to steadily rise and according to the National Sleep Foundation, about 63 percent of all Americans get an average of one hour less of sleep per night than they did thirty years ago.   Is it a coincidence that we are sleeping less and getting fatter?

How much is enough?  Optimal sleep requirements range from seven to nine hours a night.  And don’t lose sleep over an occasional sleepless night.  Naps are a great way to make up for a loss of sleep. 

10 Simple Shut-Eye Do’s:

If you are having a hard time ‘hitting the hay’ try one or more of these tips:

1. Dose of Dark - Try using an eye mask or heavy curtains to keep your bedroom dark.  Subconsciously we see light, “think daytime” and want to hop to our activities, disturbing sleep-time.
2. Silent Sleep – Block out the world by wearing earplugs, playing soft, relaxing music or slumbering to the sounds of white noise (sleep machines, a buzzing fan)
3. Soothing Smells – Try a small sachet of your favorite aromatic herb under your pillow – rosemary is known to reduce stress and encourage slumber.
4. Bedtime Ritual – Calming activities:  a warm bath, pampering foot rub and a nurturing environment: scented candle, low-volume music set the stage for sleep.
5. Breeze to ZZZ’s – Your body cools down during sleep, you can ‘kick start’ the process by providing a cool environment (a fan or open window can encourage a breeze)
6. The Perfect Place Setting – We spend one-third of our life in bed pamper yourself with a supportive mattress, fresh pillows and fabulous linens (250+ count threads)
7. The 3 S’s –Reserve your bed for sleep, sex and soul mates, only.  
8. Dozing Don’ts – For better sleep, alcohol, nicotine, caffeine and rigorous exercise should be avoided in the evening.
9. Believe in Magic –A Native American tradition suggests hanging a ‘dream catcher’ (hoop with a web-like net adorned with feathers and crystals) to catch good dreams and repel of bad dreams as you sleep.  An Eastern discipline Feng Shui suggests leaving at least an inch between your bed and the back wall, covering mirrors that face your bed and ridding under-bed clutter as ‘cures’ for insomnia. (The shoes under your bed could be causing your racing mind!)
10. Midnight Madness – If you have trouble sleeping and find yourself tossing and turning, get up and try to soothe yourself back to sleep by listening to relaxing music, meditating or trying gentle yoga poses.

Simply Slumber

If ‘banishing the bloat’ isn’t your battle there are plenty of other reasons for a sound night’s sleep.  A good night’s sleep helps you to think clearer and better perform daily tasks.  Adequate rest helps you to strengthen your immune system and lowers your risk of developing high blood pressure, heart disease and diabetes.  A restful night raises alertness and decreases accidents… and a consistent “eight hours a night” can even help you to age gracefully.  They don’t call it beauty sleep for nothing!

Mare Petras is a 28-year certified fitness expert, life coach and professional speaker  The NY Times calls her the anytime, anywhere fitness expert.. She writes for several publications and is the author of three Fitness Simply books: Tone Up with Wine & Other Fun Fit Tips and The 7 Habits of Highly Successful Swimsuit Shoppers and Buff Boomers & Beyond.    Mare lives and plays in Sarasota, FL and can be reached at FitnessSimply.com