Proper sleep plays a critical role in weight loss. Lack of sleep can actually make you feel hungry even when full and it can increase fat storage. We have compiled the top ways to ensure that you not only fall asleep quicker but get a better nights rest.

1. Unplug – with technology devises becoming smaller, many people will use their phones, laptops and tablets as well as watching television while in bed right before going to sleep. Doing any of these actually disrupts sleep by causing the production of serotonin and melatonin to be offset.

2. Eat Earlier – eating before bed disrupts sleep as the as the body is not focused on resting and instead is expending energy on digesting the food. A good rule to follow it to have your last meal or snack at least three hours before bed.

3. Reduce Stimuli – in addition to technology and electronics it’s important to make sure any other stimuli is kept to a minimum. Stimuli will disrupt the circadian rhythm, activate the brain, or increase energy production. Stimuli can include lights, noise, working, sugar or caffeine.

4. Develop a Routine – having a bedtime routine can help your body relax causing you to fall asleep easier. This can include having a regular early bedtime (such as 10pm), dimming the lights, yoga or mediation.