In this blog we frequently talk about the importance of nutrition and exercise in leading a healthy life and controlling weight. Another importance lifestyle component to weight management is getting an adequate amount of sleep. There are a number of studies that identify the negative impact of sleep deprivation on health:

• Researchers from the University of Chicago found that diabetics who sleep poorly have a harder time controlling their insulin and glucose levels than diabetics who sleep well. Among the diabetics, poor sleepers had 23% higher blood glucose levels and 48% higher blood insulin levels. Using these numbers to estimate a person's insulin resistance, the researchers found that poor sleepers with diabetes had 82% higher insulin resistance than normal sleepers with diabetes.
• A study in Japan found that short duration of sleep (less than 7 1/2 hours) is associated with incident CVD risk (stroke, nonfatal or fatal myocardial event or sudden cardiac event). When sleep deprivation coupled with a pattern of rising nighttime blood pressure is most strongly predictive of future CVD, independent of daytime BP levels.
• Research studying sleep deprivation found that insulin sensitivity dropped by 20 to 25 per cent in those who had just four hours of sleep. The study compared the regulation of blood sugar in the same group after a sleep of 8.5 hours.
• A study reported in the Archives of Internal Medicine provides evidence of a link between the sleep duration and quality of sleep and high blood pressure levels. The study found that increased sympathetic nervous activity to be the most likely for the increase in blood pressure after sleep loss.
• Sleep quality is thought to be an important predictor of immunity and, in turn, susceptibility to the common cold. One study found that poorer sleep efficiency and shorter sleep duration in the weeks preceding exposure to a rhinovirus were associated with lower resistance.

There are other negative effects as well. One study reported a 33 percent increase in cravings for calorie-dense,high carbohydrate foods after just one night of restricted sleep. Not getting enough sleep can deplete your energy levels, making it more likely that you will skip your workout.

The following is a list of what is termed good sleep hygiene -- things you should do everyday to help ensure that you get the proper amount of sleep:

1. Don’t go to bed unless you are sleepy. If you are not sleepy at bedtime, then do something that you find relaxing such as reading a book or listening to soft music. This will relax your body and distract your mind.
2. Once you go to bed, get up if you have not fallen asleep within 20 minutes. Find something else to do that will make you feel relaxed. Make your bedroom a place where you go to sleep.
3. Create a ritual to help you relax each night before bed.
4. Get up at the same time every morning, even on weekends and holidays.
5. Get a full night’s sleep on a regular basis.
6. Avoid taking naps if possible. If you must take a nap, sleep for less than one hour and never after 3 p.m.
7. Keep a regular schedule in your life - especially meals.
8. Don’t read, write, eat, watch TV, talk on the phone, or play cards in bed.
9. Do not have any caffeine after lunch.
10. Do not have a beer, a glass of wine, or any other alcohol within six hours of your bedtime.
11. Do not have a cigarette or any other source of nicotine before bedtime.
12. Do not go to bed hungry, but don’t eat a big meal near bedtime either.
13. Avoid any strenuous exercise within six hours of your bedtime.
14. Avoid sleeping pills, or use them cautiously.
15. Try to get rid of or deal with things that make you worry.
16. Make your bedroom quiet, dark, and a little bit cool.

General tips for sleeping better include:

• Maintain a healthy weight - losing even five pounds can help you sleep better because it can help you breathe better.
  

• Eat a plant-based diet.
  

• Watch what you drink and when you drink it.
  • Substitute water, herbal tea for caffeinated beverages.
  • To avoid having to get up during the night, don’t drink a lot before going to bed.
  • Avoid alcohol before bedtime. It may make you drowsy, but usually doesn’t provide restful sleep.
• Avoid foods that are high in fat and heavily seasoned. These foods can lead to upset stomach or acid reflux.