OBSTACLE 2: SLEEP

“WHAT DOES SLEEP HAVE TO DO WITH A HEALTHY WEIGHT?”

“People who sleep less than 6

hours a day are almost 30

percent more likely to become

obese than those who sleep 7 to

9 hours.” *

A lack of sleep can trigger the

hormones that regulate

appetite, making you

hungrier—and causing you to

crave high-fat, high carb foods.

*http://www.webmd.com/sleep-disorders/excessive-

sleepiness-10/10-results-sleep-loss?page=2#

WHAT ABOUT THE BODY?

A lack of sleep

doesn’t just make

you sleepy during

the day. When it

comes to exercise, a

lack of sleep

reduces:

• Speed

• Accuracy

• Reaction times

SO, WHY AREN’T YOU SLEEPING?

Pets/kids in bed with you

Exercising within 3 hours before bed

Too much caffeine/alcohol

GERD/Acid reflux

Medicine/supplements

Pain

Sleep Apnea

Sleep disorder

Depression/anxiety

Insomnia

WHAT DO YOU DO?

Identify and address any fixable reasons you’re

not sleeping—No pets in bed, sleep mask for sleep

apnea, etc.

Get on a sleep schedule—Go to bed and get up at the same time

every day

Get a bedtime routine—Warm milk, foot

massage, lighting candles, and repeat

When you travel, arrive early and get adjusted to

your hotel room

Darken your room—and turn your TV on sleep mode before you crash

Reduce caffeine and alcohol consumption—no extra liquids before bed

GET GOOD SLEEP & GET ENERGIZED!

A good night’s sleep

will help you feel

energized! And,

when it comes to a

healthy weight,

getting your zzzz’s

will help you eat

better and get in a

good workout. So,

what are you

waiting for? Go get

your sleep on!