4: Eating right before bedtime
That very important cool-down process can also be disrupted by eating late-night meals and snacks.
The fix: Have your last meal no later than three hours before your bedtime.
5: Late night exercise
Regular exercise is extremely important for weight loss and maintenance, but high impact exercise – like cardio – raises your body temperature, prevents the release of hormones, and makes it harder for you to fall asleep.
The fix: Skip late-night cardio and do light stretching, like yoga, instead.
6: Sleeping in clothes
Pajamas are cute and comfy, but if you want to sleep better, ditch them. Tight or form-fitting clothing, including underwear and bras, can raise your body temperature and have been shown to reduce the secretion of melatonin.
The fix: Sleep naked and under light blankets. If you absolutely must wear clothes, keep them loose and breathable.
7: Not getting enough sleep
Having a bedtime isn’t just for children. Every person’s body is different, but on average, sleep experts agree that seven to eight hours of sleep is ideal. A lack of sleep increases cortisol, hunger hormones, and decreases growth hormone, serotonin, and leptin – all increasing the risk of weight gain.
The fix: Try to get between seven and nine hours of sleep every night.
Extra Credit: Staying up too late
Sometimes burning the midnight oil working is necessary, but don’t make it a habit if you’re trying to lose weight. The reason you’re not getting enough sleep (Bad Habit 6) maybe because you’re going to bed too late. The later you stay up, the more likely you are to eat and snack, throwing off your metabolism. The early morning hours (starting at 2 a.m.) are also when cortisol naturally begins to increase.
The fix: Put yourself to bed by 11 p.m.
Visit the BlackDoctor.org Weight Loss center for more articles.