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:
- 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.
- Don't eat before bed. Increased sugar levels will prevent sleep.
- Don't watch TV in bed. Watching TV will keep your mind active, preventing sleep.
- Write in a journal. If your mind is racing at bed time, putting your thoughts down on paper will assist you in relaxing.
- Wear socks to bed. Cold feet is a common cause of night wakings.