If you're like most women, you're burning the candle at both ends.  Often you will short change sleep in order to get everything done.  This is one of the most common errors made and will contribute to weight gain or inhibit weight loss.  When you don't get your required sleep, 7 to 8 hours every night, your body will lack the normal amounts of serotonin and dopamine.  You will crave carbohydrates, specifically sugar and caffeine for energy.  This is also a way for your body to replace the lack of serotonin and dopamine.  By eating carbohydrates you will get a  temporary energy boost.  Sugar is often accompanied by caffeine for a 'pick me up'.  This can also contribute to poor sleeping patterns.  Lack of sleep throws you entire system out.  It will increase your body's level of a protein called NYP, or Neuropeptide Y.  This protein will decrease metabolism and increase appetite.

All in all, it's worth it to get your rest.  Not only do you feel more energetic and optimistic, but it allows your body to function more effectively to burn calories and excess fat that you want to rid yourself of.

So, how do you go about getting the required rest?  Read on for 16 ways to improve your sleep:

  1. Develop a bedtime routine.  Try to get into the habit of settling down each night with a simple routine.  This may include a bath or reading in bed for a short time.  This will help you relax and fall asleep faster.
  2. Go to bed earlier.  Even if you can't sleep right away, it will help you relax.
  3. Regular exercise can help improve sleep.
  4. Early morning exercise can also help make it easier to fall asleep at night.  Try to avoid exercise 3-4 hours before bed.  However, if this is the only time you have available to exercise, once your body becomes used to this routine, you will reap the benefits of the exercise while still sleeping soundly.
  5. Reduce caffeine intake.  Limit intake to 1-2 cups of coffee daily and try to avoid caffeine 4 hours before bed.  Remember that caffeine is present in many forms, not just coffee.
  6. Maintain a regular schedule, even at the weekend.  Try not to oversleep as this can actually make you feel more tired in the end.
  7. Drink alcohol in moderation.  Alcohol can help you fall asleep, but you will usually wake up in the middle of the night.  Limit your intake and avoid it a few hours prior to bed.
  8. Watch the temperature.  A room between 60-70F is best for most.
  9. Eat a healthy diet with regular meals and snacks.  If you have lots of energy throughout the day with few lows caused by low blood sugar, you will feel more able to settle down and rest at night.
  10. Don't eat a heavy meal before bed.  This can cause indigestion and heartburn.
  11. Reduce stress as much as possible.  Different techniques help different people,  but find something that works for you.  This could be exercise, yoga, meditation, keeping a diary, whatever works.  If you don't find relief straight away, keep at it, stress reduction is a learned behaviour.
  12. Turn your clock away from you and stop staring at it if sleep doesn't come to you.  Get your book out and write down a 'to do' list if it's keeping you awake.  Then try again.
  13. Try not to nap longer than 20 minutes during the day if you do decide to nap.
  14. Add some 'white noise' to help drown out any other noise.  A fan or CD of rain falling can help you relax.
  15. Check all your medications to see if they have adverse effects on sleep.  Ask your doctor for an alternative, if necessary.
  16. Get a check-up.  If you toss and turn most nights, it may be time to seek medical attention.  There are sleep disorders (sleep apnea or insomnia) that you may be suffering from.  If you've tried all the above tips and you are still not sleeping well, your doctor may be able to help.

Sweet dreams!