Let's talk sleep hygiene. If you have never heard this term before, let me introduce you. Just as we need proper body hygiene to prevent illness and promote health, we can also look at our sleep habits to make sure they are setting us up for optimal health during the day. During sleep our brains process the events of the day and cement memories as well as clean out thoughts we don't need anymore. Support your sleep and your brain by adopting these habits below.

• Consider the time you head to bed. Every hour of sleep you get before midnight is worth twice the quality of sleep after midnight. 
• Turn off all electronics at least 1 hour before bed. This means television, computer, and cellphones. Electronics are very stimulating to the brain and make it difficult to get to sleep.  
• Sleep in a dark room. Our brains start to produce melatonin, which promotes sleep, when they are exposed to less light. Start by dimming the lights in your room 1 hour before bed then sleep in complete darkness. 
• Create a nighttime ritual or routine. Our bodies and minds are comforted by patterns. Remind your mind that it is time for bed by starting a bedtime routine. Some ideas include: a warm bath, meditation, progressive muscle relaxation, or light yoga (click here for a 5 minute bedtime routine). Reading can also be good if it is not too stimulating or not on an electronic device. 

• Mild to moderate exercise during the day. This helps promote restful sleep at night. 
• Optimal sleep is 7-8 hours a night, more for growing children. Read more about how optimal sleep time and room temperatures can affect weight loss here. 

If you are still having trouble falling asleep and maintaining sleep see your healthcare provider for further support. Naturopathic medicine has supportive therapies that can assist you in your change to healthy sleep patterns. 

This is a short summary for more a very detailed blog with more information check out:

• Precision Nutrition - Hacking Sleep

Looking for ways to manage your weight? 
Proper sleeping habits can help!

What the studies show:

• Lack of sleep and altered sleep schedules cause increase in appetite and weight gain
  
• Increased risk of weight gain is seen with less than 5 hours of sleep a night
• Decreased risk of weight gain is seen with ideal sleep of 7 to 8 hours a night
• Keeping your thermostat at 68 degrees in the fall and winter also decreases risk of weight gain

Sources:
WebMD
Article on healthmeup.com based on a study by the International Journal of Obestity