Sleep
Rest is a Foundation of Health
Sleep is a biological necessity, not a luxury. It supports metabolism, reduces hunger hormones like ghrelin, and increases your ability to regulate cravings and stress. Adults need 7-9 hours per night, yet many get far less.
Habits That Improve Sleep
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- Consistent schedule: Wake up and go to bed at the same time every day, even weekends.
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- Wind-down routine: Dimming lights, reading, stretching, or listening to calming music/nature sounds can help signal bedtime.
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- Bedroom environment: Keep it dark, and quiet. Blackout curtains and ear plugs or white noise machines can help.
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- Limit caffeine and alcohol: Both can interfere with deep sleep, especially when consumed in the afternoon or evening.
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- Minimize screen exposure: Blue light suppresses melatonin. Try turning off screens an hour before bed.
Poor sleep is associated with:
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- Increased cravings for high-calorie foods
- Greater insulin resistance
- Reduced motivation to move or cook
- Increased likelihood of late-night snacking
Myths and Facts
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Myth: You can catch up on sleep during weekends. |
Fact: Irregular sleep schedules disrupt your internal clock, making it harder to maintain healthy habits. |
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Myth: Alcohol helps you sleep better. |
Fact: While alcohol can make you sleepy, it reduces deep restorative sleep and leads to frequent awakenings. |
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Myth: More sleep always equals better health. |
Fact: Both too little and too much sleep are linked with health issues. Aim for 7–9 hours. |
More Resources
What’s next?
Try choosing one new sleep habit to focus on this week—maybe it’s turning off devices 30 minutes before bed or keeping a consistent sleep schedule. Track how you feel and notice any changes in your energy, hunger, and mood. Your future self will be glad you did.