Healthy Sleep Habits during Medical Weight Loss

Healthy Sleep Habits during Medical Weight LossGetting enough sleep is an integral part of any medical weight loss program. If you aren’t well rested, it can make losing weight more difficult than it needs to be. If you’re excessively tired during the day, sticking to even the simplest of exercise routines can be a chore. To get the most out of your medical weight loss program, you’ll want to make sure you’re getting at least eight hours of uninterrupted, quality sleep every night.

Health Issues Linked to Poor Sleep

If you aren’t getting enough sleep at night, it can take a toll on your health and wellbeing. It’s not just limited to your physical health, as poor sleep can also affect your mental health.

Sleep deprivation can lead to:

  • Daytime fatigue
  • Depression
  • Anxiety
  • Irritability
  • Difficulty concentrating

Getting a Good Night’s Sleep

These are a few ways to improve your sleeping habits during your medical weight loss program:

  • Make a sleep schedule. Knowing when you need to go to bed in order to get enough hours of sleep is important. If you need to be awake at 7:00 a.m., make sure you’re in bed by 10:30 so that you’re asleep by 11:00 to get your eight hours. Over time, you’ll get an idea of how long it takes you to fall asleep, so that you can plan accordingly.
  • Avoid naps. Napping throughout the day—unless it’s a brief “power nap” in the early afternoon—can make sticking to a sleep schedule at night difficult. Try to avoid any unnecessary sleeping or napping.
  • Cut down the caffeine. Try not to have any caffeine in the evenings. It can make it difficult for you to fall asleep, and can stay in your system many hours after you ingest it. In fact, it’s possible for a cup of coffee you drank at lunch time to still be affecting you in the evening.
  • Create relaxing pre-bedtime rituals. This could be reading a book under a soft light, taking a warm bath, stretching or listening to soft, relaxing music. These can make it easier for you to fall asleep, and over time may start to act like a cue for it being time to sleep.
  • Sleep distraction free. Turning the TV or computer off at least thirty minutes before you want to be asleep has been shown to help people fall asleep more easily.
  • Don’t eat close to bed time. Eating right before bed may cause heartburn or indigestion, making it difficult to fall asleep. Try to eat at least two hours before bed.

Following those tips should help you get a full night’s worth of healthy, quality sleep and may make it easier for you to lose weight with your medical weight loss program.

It’s possible that the reason you aren’t getting enough sleep is due to an undiagnosed sleep disorder, such as obstructive sleep apnea. If you have reason to believe that’s the case, see your weight loss doctor for a proper diagnosis and treatment.

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