It’s not shocking that at least 30% of Americans are sleep deprived.  The benefits of sleep are endless – sleep improves our memory, sharpens our ability to think and be attentive to tasks at hand.  Studies also show that people who get less sleep have higher inflammatory markers in their blood.  If you are trying to lose weight, make sure you are not sleep deprived, sleep deprived people tend to feel more hungry.

Experiment with different sleep hygiene tips and see what works best for you.  The first thing to figure out is how much sleep your body requires.  Here are some tips to help you get the most out of your slumber hours.

1. Power Down – turn off phones and electronic gadgets an hour before bedtime.  Bright lights in the room can suppress the production of melatonin by the pineal gland.  Turn off all non-essential lights as you go to bed.
2. Stay on Schedule – maintain a regular schedule, go to bed and wake up around the same time every day.  Stick to your schedule, even on weekends.  The body likes a consistent routine and does best with one.
3. Nap smartly – you can make up for lost hours of sleep through a daytime nap.  Daytime napping does not work for everyone, and one has to be smart of napping.  Nap for 30 minutes; do not prolong your naps over 30 minutes – that can leave you groggy.
4.  Address anxiety and insomnia – Stress, worry and anger can keep us from being able to fall asleep, address what is causing these emotions so that you can sleep soundly.  If you find yourself worrying, be realistic about it, if things are outside of your control, limit the amount of time you spend thinking about it.  If you find yourself waking up often at night, see a doctor so that you can address the cause of your insomnia.