What can you do to sleep better and lose this weight? In my Sleep Doctor’s Diet Plan, there are five simple rules to help you get the sleep you need to take advantage of the natural weight-loss benefits sleep, and in particular REM sleep, provides:
1. Stick to 1 Sleep Schedule: The consistency of a regular sleep schedule allows your brain to know when it is time to sleep and when it is time to be awake. The more regular your schedule, the more likely you are to fall asleep and stay asleep. Remember, the longer you sleep, the more calorie-burning REM sleep you get.
Sleep Tip: Use your alarm to help you know when to go bed to get the right amount of quality sleep. Don’t use the snooze button to potentially interrupt those final minutes of REM sleep! Set your alarm in the morning for the last possible minute you need to be out of bed.
2. Stop Caffeine by 2 p.m.: Caffeine can be in your system up to 10 hours after you drink or eat it. Caffeine can not only prevent some people from falling asleep, but caffeine also keeps your brain out of the deeper more refreshing stages of sleep that you need for weight loss.
Sleep Tip: If you are feeling drowsy in the middle of the day, try my Nap-a-Latte™ technique: quickly drink a small cup of cool drip coffee, and then take a 25-minute nap. The Nap-a-Latte™ reduces your drowsiness and the caffeine will wake you up, but taken at the right time (before 2 p.m.) will not keep you awake at night.