Going to bed and waking up at the same time every day helps regulate your body's internal clock and improves the quality of your sleep.
Engage in calming activities before bedtime, such as reading a book, taking a warm bath, or practicing gentle stretching or yoga. This can help signal to your body that it's time to wind down.
Exposure to the blue light emitted by screens can interfere with the production of melatonin, a hormone that regulates sleep. Aim to turn off electronic devices at least an hour before bedtime.
Limit the consumption of caffeine and nicotine in the evening, as these stimulants can disrupt sleep. Opt for herbal tea or warm water instead.
Ensure that your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows for better sleep quality.
Engaging in mindfulness or meditation exercises before bedtime can help reduce stress and promote relaxation, which may positively impact weight loss.
Consuming heavy or high-calorie meals close to bedtime can disrupt sleep and contribute to weight gain. Try to finish your last meal at least a few hours before bedtime.
While it's essential to stay hydrated, try to limit your intake of liquids close to bedtime to avoid waking up for bathroom trips during the night.