Lack of sleep may increase your chance of weight gain. Specifically, lack of sleep duration and/or poor quality of sleep has been shown to increase the body’s hunger signals, decrease fullness signals, increased cortisol levels, and often people feel more stressed. If you are sleep deprived, you may make poorer food choices, because your body feels more hungry and stressed. Here are some tips:
- Make sleep a priority! Schedule at least 7 to 9 hours of sleep each night.
- Try to go to bed at roughly the same time each night
- Allow yourself to wind down for 30 minutes to 1 hour before going to bed
- Avoid watching TV or having other screen time before bed
- Avoid having caffeine 8 hours before bed
- Aim for eating a regular meal at least 3 – 4 hours before bed
- If you are hungry at night, try to eat more during the day or go to bed earlier. For that evening:
If you are hungry 2 hours or less before bed, choose a small meal such as fruit and a cup of yogurt or half of a sandwich with a side of chopped up fresh veggies.
If you are hungry 1 hour or less before bed, choose a quickly digested small snack such as a piece of fruit or ½ cup of cooked oatmeal.