To Sleep, Perchance to Lose Weight

We know that Americans are chronically sleep-deprived. We know that Americans are progressively becoming more and more overweight and more and more obese. Now we have good evidence that sleep is one of the factors that helps regulate weight.

If you aren't getting about eight hours of deep, consistent sleep (as opposed to getting up six times a night to pee) then it is time to make that a priority. Structure is key (no surprise there): Create a physical environment and routines that promote healthy sleep.

#1 Clean out your bedroom. Get the unfolded laundry off the bed, the craft supplies out of the corner, the Ab Lounger out of the room. Your bedroom is for sleep and intimacy, period--anything that doesn't fulfill these needs (including the TV) should go.

#2 Pick a bedtime. Dust off your VCR/Tivo and tape shows that run later than your bedtime (or use the internet for the info--if you sit through the 11p news just to see the weather, then just check weather.com and get to bed!)

#3 Create the ritual. Hot bath (the temp drop after you get out cues your body to sleep), hot milk, sing a lullaby to yourself, do some leg and back stretches. Try following your chosen ritual for a week or two before you decide whether it works or not.

#4 If you are still suffering from restless sleep or insomnia after two weeks, it is time to report in to your doctor for more serious intervention. I know you don't like to take medicine. I know you may fear becoming "addicted" to sleep medications. But if you have an infection, you take antibiotics. If you are at health-conscious, you are "addicted" to taking a daily multivitamin. I firmly believe that when it comes to caring for your body you handle problems with every tool available to you--both "alternative" and "traditional."

Have a great day and a great night.