Get a Good Night's Sleep

Current Weight: 223 lbs.
Change 11: Get 6-8 Hours Sleep Each Night

In order for your body to function properly, the average male needs 7-8 hours of uninterrupted sleep each night (6-7 hours for the average female). This allows your body to release serotonin, a monoamine, which is a neurotransmitter of the central nervous system. Depleted serotonin levels are known to cause depression and intense food cravings, especially for refined carbohydrates which mimic the sense of well-being created by serotonin.

Some tips to ensure a good night's rest are:

1. Set a schedule. Go to bed at the same time each night, and wake at the same time each morning. Your body will adjust to this schedule; you'll get to sleep faster and wake easier.
2. Don't eat before bed. Increased sugar levels will prevent sleep.
   
3. Don't watch TV in bed. Watching TV will keep your mind active, preventing sleep.
4. Write in a journal. If your mind is racing at bed time, putting your thoughts down on paper will assist you in relaxing.
5. Wear socks to bed. Cold feet is a common cause of night wakings.