Lack of sleep can pile on weight

Did you know that if you don't get enough sleep it could cause you to eat more than 1000 extra calories a day? Learn how to stop sleep-related weight gain...

Valerian tea offers relaxation in a cup.

Dr. Nina Radcliffe, women's health expert, says that weight and sleep go hand-in-hand and that even the most dedicated dieter can struggle at consistently losing if they don't get enough sleep. Why? Because it messes with your hormones and undermines your effort.

 "There was a provocative study that showed people who did not get a good night's sleep have cravings that skyrocket," she said. "People can eat up to 1000 extra calories in just one day, and that can impact the belly fat and none of us want that."

Here are some tips to fight sleep-related weight gain starting tonight:

• Keep your bedroom much cooler than you think you should or may want to.  Research suggests that you should keep the thermostat in your bedroom at around 63 degrees. So for most of us that means no heat on in the bedroom...even in the winter. Same goes in reverse for the summer - cool the room to sleep better.
• Forget the flannel sheets and you don't want a big blanket or comforter on either – just sheets. Linen like sheets are best or a light cotton. Sleep with minimal light clothes on too.
• Establish a fat-burning bedtime. Scientists now know that getting just one hour of extra sleep a night, upping it from seven to eight hours, can help you to lose up to 15 pounds every year - all while you're sleeping. So pick your wake-up time and count backwards by eight hours - that's your fat-burning bedtime.
• Eat breakfast at bedtime. Snacking on the wrong types of snacks at night (you know all the ones we sinfully love) such as ice cream, cookies, and candy or not having a snack at all before bed can disrupt our sleep greatly. So the next time you get hunger pains at night, have a small bowl of oatmeal, a banana with some walnuts, or some whole grain crackers with a little bit of peanut butter. All of these small meals contain tryptophan, melatonin, and they have complex carbohydrates that can promote sleep.
• Replace your alcohol beverage at night with a cup of valerian tea instead an hour before bed. It will  help you relax, and unlike alcohol, it will help you sleep more soundly too.

Learn more about sleep disorders

If your lack of restful sleep is taking a toll on your physical, mental, or emotional well-being, a necessary first step toward resolving the problem is learning about the sleep disorder that's causing it. Overcoming Sleep Disorders Naturally explains the numerous factors that influence sleep and wakefulness, including normal sleep patterns and requirements, circadian rhythms and neurotransmitters that regulate the sleep/wake cycle,  and behaviors, thought patterns, and evironmental conditions that promote or interfere with sleep.

The impact of lifestyle issues such as inactivity, jet lag, and shift work can play a detrimental role too in our sleep. By promoting a state of balance in the mind and body, the strategies detailed in Overcoming Sleep Disorders Naturally will help readers regain the ability to sleep well and improve overall health. This book also provides a handy guide to selecting and purchasing natural sleep remedies, and lists additional resources for finding sleep-related information and products. In short, this book provides all the information readers need to get a good night's rest.

For more information about sleep disorders and to purchase the book, go to www.basichealthpub.com