By Betty Murray

Can’t seem to drop that weight around your midsection? It might be due to a lack of good sleep. Eating the right foods and getting plenty of exercise are two key elements of weight loss. Getting enough sleep is another.

Not getting a good night’s rest can lead to weight gain and make those extra pounds even harder to lose. Researchers have found that adults under 40 experience significant gain in belly fat when they log less than 5 hours of sleep each night. Getting too much sleep can also increase weight. The same study shows that those who slept more than 8 hours of sleep also saw higher weight gain than those who slept 6-7 hours each night.

What does sleep have to do with your weight? When the body is sleep deprived, the levels of important hormones related to appetite are altered. Production of leptin, which tells the body there is no need for more food, is decreased while ghrelin, which triggers hunger is increased.  Lack of sleep can also increase cravings for foods that are sweet and high in carbohydrates. The body craves carbs when it’s tired because carbs contain glucose, which fuels the brain.

For maximum energy during the day and to keep the body from gaining weight or storing fat, the average adult should get 6 to 8 hours of sleep each night. As a busy adult, good sleep can be hard to come by. Here are a few tips for getting a solid night of rest.

Be sure it’s dark. The darker the room at night, the more melatonin the body produces.  Melatonin will help you sleep. Even the slightest bit of light from an alarm clock or cell phone can interfere with melatonin production. Even if you have to get up during the night, use “low blue” lights, which do not interfere with melatonin production.

Turn of your cell phone. In a society that finds it difficult to disconnect from technology, it is not uncommon for individuals to sleep with their cell phones on or near their beds. At the very least, keep these devices at least 3 feet away. Not only can a dim light from your cell phone interrupt your body’s ability to produce melatonin, but a phone call or text message during the night can interrupt sleep cycles, which are crucial to feeling rested and overall wellness. If you use your phone as your alarm, set it so that your alarm will still sound even if your ringer is off.

Take a melatonin supplement. If you struggle to fall asleep or stay asleep, talk with your doctor about adding melatonin to your daily supplements. Keep in mind that small doses of melatonin may help you achieve a normal and healthy sleep cycle, but long-term use of melatonin can interrupt the integral relationship between melatonin production and the body’s adrenal glands.

Sleep is a crucial component of our overall health and wellness. Make getting a full night of sleep a priority and you’ll not only find you have more energy during the day, but you will also likely notice a reduction in belly fat.

Are you struggling to keep your New Year’s Resolution to lose weight? Read my other articles on keeping your New Year’s Resolutions here.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.