If you didn’t catch the Part 1 of this articles series last week, be sure to read it HERE first.

I discussed the impact on poor sleep on hormones last week so this week, let me give you some of my top tips on how to improve your sleep hygiene program, which can help you regulate the hormones that are involved with hunger.

Bob’s Sleep Tips:

• Stick to a consistent sleep schedule: go to bed and wake up at the same time each day, even on weekends. Yes, it’s tough but SO WORTH IT!
• Create a sleep-friendly environment: keep your bedroom dark, quiet and cool. The ideal room temperature for sleeping is between 60-65 degrees F.
• Limit screen time before bed: reduce exposure to blue light from phones, tablets and computers at least an hour before sleeping. This is a “no-duh” but we all need constant reminding about it.
• Avoid stimulants: avoid caffeine for at least 10 hours before bedtime. Yes, I said 10 hours. You will thank me later.
• Practice relaxation techniques: activities like meditation, deep breathing or reading can help reduce stress and prepare your body for sleep. Personally, I read a book before bed and within minutes, it knocks me out!
• Establish a bedtime routine: engage in calming activities before bed to signal your body that it’s time to wind down. Humans thrive on routines so take time to develop a sleep hygiene routine that works for you.
• Limit naps: I love naps and while short naps can be refreshing, long or irregular naps during the day may interfere with nighttime sleep. If you take naps, limit them to 15-30 minutes, earlier in the day.
• Exercise regularly: physical activity during the day can promote better sleep, but avoid intense exercise close to bedtime. Each time I have exercised around dinner time, I have noticed my sleep suffers. Just a n of 1 to share with you.
• Monitor food and drink intake: avoid heavy meals, alcohol and sugary drinks close to bedtime, as they can disrupt sleep. In fact, my recommendation is to not eat anything 2-3 hours before bed and try not to drink more than 12 ounces within 2 hours before bed (to limit the amount of times you wake up in the middle of the night to use the bathroom).

 

Now, if you had a poor night’s sleep, one of the best things you can do from a nutrition perspective is to eat a meal that has a good balance of protein, fiber and fat. Try some eggs and avocado sprinkled with turmeric, black pepper and salt or a protein rich smoothie with milk, berries, cinnamon, plain Greek yogurt and nut butter. 

 

By far, the best thing you can do to help you stabilize your hormones is create a great sleep hygiene program. Take some time to figure out what works best and once you find it, stick with it!

 

 

Need more help with your nutrition and hormones? Check out our Weight Management Hormone Imbalance Test. 

 

PS - I ONLY HAVE 1 MORE SPOT this month in my FatBurn Blueprint Program. Want to finally lose weight and body fat the right way with my full support for 4-weeks? Check it out HERE.