How Sleep Affects Weight and Overall Health
Sleep is often overlooked in weight management but plays a crucial role. Poor sleep can disrupt hormones that regulate hunger, leading to an increase in appetite and weight gain. Lack of sleep also affects energy levels, making it harder to stay active and make healthy choices. You know how a computer begins to lag, and you restart it, and it goes back to average speeds? Well, sleep is the way to restart your brain. 
Tips for Improving Sleep Quality
How many of you sleep the recommended 8 hours but still wake up tired? That is because your sleep quality is poor. To improve sleep quality, one must establish a consistent sleep schedule by going to bed and waking up at the same time each day. In the Army, I learned to function with very little sleep, and I thought I was fine, but it wasn’t until I got into a routine that I felt so much better and could do so much more. Creating a relaxing pre-bedtime routine, such as reading or taking a warm shower/bath, to signal your body it’s time to wind down is an excellent start.
Relationship Between Sleep, Stress, and Weight Management
Stress and sleep are closely linked. High-stress levels can lead to poor sleep, which can and will increase stress levels, a vicious cycle. Now, my body is fantastic at adapting, which is why I “felt okay” or even great in the Army, getting six or even four hours of sleep at a time, but this was not sustainable forever. You will eventually crash like I did. What’s worse is that both sleep and stress can negatively impact weight management. Practice stress-reducing techniques like deep breathing (box/wim hoff method), meditation, or gentle yoga to improve sleep and support a healthy weight.
Creating a Bedtime Routine and Environment Conducive to Good Sleep
Sleep environment plays a significant role in sleep quality. In the Army, I would always fall asleep fast when it was time to go down. Why, I wonder? Well, I was tired, but there were also zero distractions, no phones, no TV, and nothing to do but go to sleep. Be aware of how you can achieve this at home! Ensuring your bedroom is calm, dark, and quiet will significantly improve your sleep environment. Why don’t you invest in a good mattress or pillow? It is where you spend over ¼ of your time throughout your life. Think about it as an investment, house, car, or education; you use them every night. Lastly, and perhaps the most problematic habit to eliminate, is limiting exposure to screens (phones/TVs) before bedtime, as the blue light emitted can interfere with the production of the sleep hormone melatonin.
