A study by the University of Michigan showed that people who sleep less have higher amounts of the hormones leptin and ghrelin in their bodies, both of which are linked to weight gain. While a healthy diet and exercise are essential to weight loss, making sure you sleep enough hours to keep your body rested and functioning well can also make the weight-loss efforts much easier.
Step 1
Figure out how much sleep you need to feel well. Most people need between 6 and 9 hours of sleep every day to function well. To figure out how much your body needs, try sleeping 6 hours for a few days, then try 7 and so on. Eventually, you will find which number leaves you feeling more refreshed and energized.
Step 2
Go to bed at the same times every night. Putting your body in a schedule makes it easier to fall asleep and feel rested, and can help balance out hormones and control appetite.
Step 3
Avoid eating for at least 2 hours before going to bed. Trying to sleep on a full stomach can lead to bad dreams, insomnia and general discomfort, which can make you feel tired the next day, even if you slept your regular hours.
Step 4
Make your environment conductive to sleep. Make sure the room is at a comfortable temperature, dark and well-ventilated. Consider a noise machine or putting a fan on to block outside noises. You can also try reading in bed or lighting a candle instead of using the overhead lights. This can help ease you into sleep and relax you more.
Step 5
Take a nap if you're feeling suddenly hungry and tired at the same time. Since lack of sleep can trigger cravings (to help your body fight the weakness through food fuel), taking a short 5-to-10-minute nap may be all you need to stop the urge to eat. Don't nap for more than 20 minutes, as this can disrupt your sleep at night.
Step 6
Talk to your doctor or consider going to a sleep lab for evaluation if you're having trouble sleeping or feel tired even after a long night's sleep. This may indicate a medical problem, such as enlarged tonsils, sleep apnea or a respiratory or heart condition. Addressing the physical issue may help you sleep better and fight off the cravings.
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