Lack of sleep can lead people into a lot of eating and cause obesity. Set up good sleep patterns will result in weight loss and vibrant health.

“Lack of sleep triggers the production of ghrelin hormone that stimulates appetite. This can cause the body to take up to 300 calories more a day than when the body is getting enough sleep,” said dr. Oz, a doctor who guide the TV show “The Dr. Oz Show”.

The study, published in the American Journal of Clinical Nutrition showed that people who sleep less, which is only about 5.5 hours of sleep per night, consuming far more calories and snacking throughout the day rather than the hours sleep enough, ie 8.5 hours per night.

In addition, people who sleep less tend to rarely eat vegetables. The sleepy hungry people tend to eat more carbohydrates and eat a little protein and fat.

Here’s how to be able to sleep soundly for weight loss as reported mnn.com, Wednesday (01/02/2012):

1. Plan to extend the hours of sleep
Complete daily tasks earlier earlier to have more time to sleep. According to dr. Oz, if you can add a single hour of sleep, can reduce an average of about 6.35 kg per year.

2. Remind yourself when it’s time to sleep
The body can not always control when it’s time to wake up. But we can sure start sleeping at the right time and get a good night’s sleep. All it takes is setting the alarm to remind you when to sleep, not just the time to wake up in the morning

Depending on when to get up, subtract 7.5 hours of waking time to determine when to start sleeping. It would be better if you add one hour earlier so that there is time to get ready for bed.

3. Drink supplement to calm
Try taking supplements of calcium and magnesium, which help calm the nervous system, and act as helpers to sleep naturally. Safe dose is 600 milligrams of calcium and 400 milligrams of magnesium.

4. Turn off lights
The best sleep environment is dark, quiet and cool. Be sure to install curtains or an eye mask to block light that can be made to stay awake.

If you can, turn off all electronic devices that emit light from the bedroom, such as TVs and computers. Darkness helps stimulate the body’s production of melatonin, a hormone that causes drowsiness.

5. Perform relaxation
Stress can disrupt the rest. Getting rid of stress can help sleep by practicing relaxation techniques that calm, such as deep breathing, meditation or progressive muscle relaxation exercises.

Try listening to soothing music or a warm bath before bed. When you’re relaxed, your heart rate and breathing slow down, prepare the body to go into natural sleep.