1. Go to sleep and wake up at the same time each day – even on weekends. Your body thrives on a natural rhythm. If you can fall asleep within five to seven minutes of hitting the pillow and wake up each day at the same time without an alarm clock, that's a sign of good health.
2. Avoid watching TV, reading the newspaper or working out immediately before bed.
3. Make sure your bedroom is completely dark. Darkness promotes the secretion of the anti-cancer hormone melatonin.
4. Don't go to bed angry! Make amends before heading to bed so you can fully relax.
5. Avoid coffee, tea or alcohol before bed. Opt for a soothing cup of chamomile tea to lull you to sleep.
If you work in shifts or are caring for a newborn, it can be tricky to regulate your sleep cycle. Instead, exercise regularly, drink plenty of water, and include plenty of fruits, vegetables, lean proteins and whole grains in your diet. Don't eat starchy or sugary refined foods in an effort to boost energy.
While a good night's sleep won't help you slim down without exercise and a healthy diet, sleep does appear to play an integral role. Make sure to focus on your sleep habits and have a good night!
Read more:
• Four sleep-friendly scents
• Six sleep positions decoded
• 5 simple steps to a sleep-friendly bedroom
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Dr. Joey Shulman DC is the author of the national best seller The Last 15 – A Weight Loss Breakthrough and founder of The Shulman Weight Loss Clinic. For more information, visit www.drjoey.com.
