by Bobby Watson

Created on: November 13, 2008   Last Updated: December 10, 2008

Do you frequently have problem falling or staying asleep each night? Are you lethargic or tired when you wake up or during your day? Most people fail to realize the importance of healthy sleep patterns, especially if you are trying to lose weight. More than 70 million Americans suffer from some form of a sleep disorder. Sleep disorders include conditions such as chronic insomnia, sleep apnea, and restless legs syndrome. Unfortunately, sleep loss has increased in the United States over the past several decades due in part to longer workdays, strains on our time and energy, and more time spent using computers and watching television.

Most Americans really need 6-8 hours of sleep each night however some are able to perform just as well on 3 or 4 hours. Insomnia is the most common sleep disorder, and is characterized by difficulty maintaining or falling asleep. Sleep apnea is the second most common sleep disorder and is characterized by an interruption in breathing during sleep. Restless legs syndrome or (RLS), is characterized by a pulling or tingling painful sensation in the legs at night. But for others, poor sleep is often temporary, and can be caused by stress, family or work problems, or even a change in routine. Poor sleep in these situations usually improves in time. Depression can also be a factor of poor sleep, but generally treatment of depression will also be useful for helping with sleep problems.

However there are a variety of things that we can do to help ourselves in an effort to get a better night's sleep. Try and reduce your caffeine intake, as well as avoid consuming anything containing caffeine for six hours before bed time. Try not to smoke or drink alcohol for at least 3 hours before going to bed. Don't eat a heavy meal near bedtime because digestion and metabolizing food requires energy that you don't need when your trying to get some rest. Exercise is very important, but you should try and avoid a good workout for anything closer than three hours prior to bedtime. Taking natural supplements such as Valerian root or melatonin on a regular basis can also help those who wish to avoid a dependence on over the counter or prescription sleep medications.

As weight loss becomes more and more important for many Americans to improve their overall health, we must be aware of the role sleep plays in our ability to achieve and maintain successful weight loss. Scientists have performed research that has found that sleep deprivation increases the levels of a certain hunger hormone and decreases levels of a hormone that makes you feel full. This seems to explain why so many sleep deprived Americans are also overweight. Many people who have difficulty falling asleep at night can wake up with low energy and stay tired all day. Since exercise is an important component of any successful weight loss regimen, maintaining sufficient energy levels throughout the day is vital for fitting regular exercise into a weight loss program. Sleep deprivation also increases the risk of a range of health problems, including diabetes, cardiovascular disease, and heart attacks.

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