{"id":3804,"date":"2025-08-27T10:12:49","date_gmt":"2025-08-27T14:12:49","guid":{"rendered":"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/?page_id=3804"},"modified":"2025-10-16T15:31:43","modified_gmt":"2025-10-16T19:31:43","slug":"sleep","status":"publish","type":"page","link":"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/weight-management-education\/healthy-habits\/sleep\/","title":{"rendered":"Sleep"},"content":{"rendered":"\r\n<h2 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-d2de57609506f3ede985701eae72d094\">Rest is a Foundation of Health<\/h2>\r\n<p>&nbsp;<\/p>\r\n\r\n\r\n\r\n<h3 class=\"has-black-color has-text-color has-link-color wp-elements-68aa692e4c3081d63c917653850245b7\">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.<\/h3>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-428\" src=\"https:\/\/tarheels.live\/weightmanagementeducation\/wp-content\/uploads\/sites\/7407\/2025\/05\/pexels-olly-3771069-1-1024x683.jpg\" alt=\"\" width=\"723\" height=\"482\" \/><\/figure>\r\n\r\n\r\n\r\n<div class=\"wp-block-spacer\" style=\"height: 46px\" aria-hidden=\"true\">\u00a0<\/div>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-84f193caa828463d7b094bc7f3592351\">Habits That Improve Sleep<\/h3>\r\n<p>&nbsp;<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li style=\"list-style-type: none\">\r\n<ul class=\"wp-block-list\">\r\n<li class=\"has-black-color has-text-color has-link-color wp-elements-46a6810d8eb863950439dec3ef225fb7\"><strong>Consistent schedule:<\/strong> Wake up and go to bed at the same time every day, even weekends.<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list wp-elements-2f3578f82778d36b1913a13ad1eca03e\">\r\n<li style=\"list-style-type: none\">\r\n<ul class=\"wp-block-list\">\r\n<li class=\"has-black-color has-text-color has-link-color\"><strong>Wind-down routine:<\/strong> Dimming lights, reading, stretching, or listening to calming music\/nature sounds can help signal bedtime.<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list wp-elements-baa4613ee513a346c63848f48cd3c758\">\r\n<li style=\"list-style-type: none\">\r\n<ul class=\"wp-block-list\">\r\n<li class=\"has-black-color has-text-color has-link-color\"><strong>Bedroom environment:<\/strong> Keep it dark, and quiet. Blackout curtains and ear plugs or white noise machines can help.<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list wp-elements-b530a9c056bfacb710a5fdd6602f04f9\">\r\n<li style=\"list-style-type: none\">\r\n<ul class=\"wp-block-list\">\r\n<li class=\"has-black-color has-text-color has-link-color\"><strong>Limit caffeine and alcohol:<\/strong> Both can interfere with deep sleep, especially when consumed in the afternoon or evening.<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list wp-elements-3cb8b0cc635058bfa3c249fc46ab8040\">\r\n<li style=\"list-style-type: none\">\r\n<ul class=\"wp-block-list\">\r\n<li class=\"has-black-color has-text-color has-link-color\"><strong>Minimize screen exposure:<\/strong> Blue light suppresses melatonin. Try turning off screens an hour before bed.<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<div class=\"wp-block-spacer\" style=\"height: 46px\" aria-hidden=\"true\">\u00a0<\/div>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading has-black-color has-text-color has-link-color\">Poor sleep is associated with:<\/h3>\r\n\r\n\r\n\r\n<ol class=\"wp-block-list\">\r\n<li style=\"list-style-type: none\">\r\n<ol class=\"wp-block-list\">\r\n<li class=\"has-black-color has-text-color has-link-color wp-elements-c4301ad7ed53adc783d81dfeb09c0070\">Increased cravings for high-calorie foods<\/li>\r\n<li class=\"has-black-color has-text-color has-link-color\">Greater insulin resistance<\/li>\r\n<li class=\"has-black-color has-text-color has-link-color\">Reduced motivation to move or cook<\/li>\r\n<li class=\"has-black-color has-text-color has-link-color\">Increased likelihood of late-night snacking<\/li>\r\n<\/ol>\r\n<\/li>\r\n<\/ol>\r\n<p>&nbsp;<\/p>\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading has-black-color has-text-color has-link-color\" style=\"background-color: #e3f1f7;border-radius: 10px;padding: 20px\">Myths and Facts<\/h3>\r\n<div style=\"margin-bottom: 40px\">\r\n<table style=\"width: 100%;border-collapse: collapse\">\r\n<tbody>\r\n<tr>\r\n<td style=\"vertical-align: top;padding: 15px;width: 50%\">\r\n<p><strong>Myth:<\/strong> You can catch up on sleep during weekends.<\/p>\r\n<\/td>\r\n<td style=\"vertical-align: top;padding: 15px;width: 50%\">\r\n<p><strong>Fact:<\/strong> Irregular sleep schedules disrupt your internal clock, making it harder to maintain healthy habits.<\/p>\r\n<\/td>\r\n<\/tr>\r\n<tr>\r\n<td style=\"vertical-align: top;padding: 15px\">\r\n<p><strong>Myth:<\/strong> Alcohol helps you sleep better.<\/p>\r\n<\/td>\r\n<td style=\"vertical-align: top;padding: 15px\">\r\n<p><strong>Fact:<\/strong> While alcohol can make you sleepy, it reduces deep restorative sleep and leads to frequent awakenings.<\/p>\r\n<\/td>\r\n<\/tr>\r\n<tr>\r\n<td style=\"vertical-align: top;padding: 15px\">\r\n<p><strong>Myth:<\/strong> More sleep always equals better health.<\/p>\r\n<\/td>\r\n<td style=\"vertical-align: top;padding: 15px\">\r\n<p><strong>Fact:<\/strong> Both too little and too much sleep are linked with health issues. Aim for 7\u20139 hours.<\/p>\r\n<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/div>\r\n<div class=\"wp-block-spacer\" style=\"height: 46px\" aria-hidden=\"true\">\u00a0<\/div>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading has-black-color has-text-color has-link-color\">More Resources<\/h3>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li style=\"list-style-type: none\">\r\n<ul class=\"wp-block-list\">\r\n<li><a href=\"https:\/\/www.sleepfoundation.org\/physical-health\/obesity-and-sleep\">Sleep Foundation \u2013 Sleep and Weight Gain<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li style=\"list-style-type: none\">\r\n<ul class=\"wp-block-list\">\r\n<li><a href=\"https:\/\/blogs.cdc.gov\/niosh-science-blog\/2020\/06\/29\/sleep-hwd\/\">CDC \u2013 Tips for Better Sleep<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<div class=\"wp-block-spacer\" style=\"height: 46px\" aria-hidden=\"true\">\u00a0<\/div>\r\n\r\n<div style=\"background-color: #ffffff;border: 2px solid #000000;border-radius: 10px;padding: 30px;margin-top: 40px;margin-bottom: 40px\">\r\n<h3 style=\"color: #000000\">What&#8217;s next?<\/h3>\r\n<p style=\"color: #000000\">Try choosing one new sleep habit to focus on this week\u2014maybe it\u2019s 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.<\/p>\r\n<hr style=\"border: none;margin: 20px 0\" \/>\r\n<h3 style=\"color: #000000\">Take Action \u2013 Set a SMART Goal!<\/h3>\r\n<div style=\"margin-top: 20px\"><a style=\"background-color: #e3f1f7;color: #000000;padding: 12px 24px;text-decoration: none;border-radius: 6px;border: 2px solid #000000;font-weight: bold\" href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/?page_id=3769&amp;preview=true\">SMART Goals<\/a><\/div>\r\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Rest is a Foundation of Health &nbsp; 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 &nbsp; What&#8217;s next? Try choosing one new sleep &hellip; <a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/weight-management-education\/healthy-habits\/sleep\/\" aria-label=\"Read more about Sleep\">Read more<\/a><\/p>\n","protected":false},"author":122117,"featured_media":0,"parent":3771,"menu_order":5,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":"","_links_to":"","_links_to_target":""},"class_list":["post-3804","page","type-page","status-publish","hentry","odd"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sleep - UNC Weight Management Program<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/weight-management-education\/healthy-habits\/sleep\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sleep - UNC Weight Management Program\" \/>\n<meta property=\"og:description\" content=\"Rest is a Foundation of Health &nbsp; Sleep is a biological necessity, not a luxury. 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