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If you generally get less than seven to eight hours sleep, you are more likely to be overweight. However, spending too long in bed can also slow down your metabolism. Some studies have shown that people who get less sleep have increased ghrelin and reduced leptin. If you remember from earlier, ghrelin is a hormone that stimulates appetite and increases fat storage. Leptin has the opposite effect, suppressing your appetite and promoting the burning of fat. Therefore, if you don’t get enough sleep, you are likely to eat more and gain weight. Also, you may be more prone to overeating in the evening. This could be a bit of a vicious cycle, as overeating, especially late in the day, can overload your digestive system and reduce your sleep time. But below is some additional information as well as information that bears repeating. If possible, reduce or avoid products that contain phthalates, parabens, fragrance, parfum, musk, tonalide or xylene. However, be aware that some products marketed as natural contain these chemicals. If a product contains fragrance or parfum, it may contain obesogens. 
Its No Use
The individual ingredients that make up a fragrance do not have to be listed on the label. Fragrances often contain phthalates, as they help the scent last longer. To reduce household obesogens, use natural, nontoxic cleaning products and avoid using aerosols. Reduce use of nonstick cookware and use stainless steel pans instead. If you use commercial air fresheners, swap for natural oils or herbs. Smoking contributes to insulin resistance. If you stop smoking, you regain your insulin sensitivity in just two weeks. What changes do you need to make to your lifestyle to help balance your body? If you are not exercising, your next step is to be more physically active. If you are already exercising, do you need to focus on reducing your stress, finding time to relax, getting enough sleep or reducing obesogenic chemicals? Below, you will find some suggestions to help with each of these areas. Decide on one or more changes to make next. Remember, even a small amount of physical activity can make a difference. What is stopping you? What could you do to change this? But I would like you to think about how you could be more physically active. Taking The Trouble
Name any physical activity you enjoy? Would making it social help? What small change could you make to incorporate more physical activity into your life in a sustainable way? Maybe you are feeling resistant to the idea. Nevertheless, it is important to take that first step. If you haven’t exercised for a long time, it’s normal to feel hesitant. Could you start with just ten minutes a day and gradually increase it to twenty to thirty minutes? This might be at the same time every day. Or it might vary depending on your commitments. If you think you don’t have enough time for it, could you get up earlier in the morning or take a longer lunch break? What do you need to make this work for you? How can you motivate yourself to do it? How can you get past your resistance and make this work for you? It also helps to be more active throughout your day. For example, could you walk instead of taking the car for short journeys? If you drive to work, could you park a bit further away and walk the last bit? If your job is mainly sedentary, could you get up every hour or so for a few minutes and walk around? What are the key stresses in your life? Can you do anything about them? If not, is it possible to change the way you react? What do you find relaxing? When did you last prioritise relaxing? You need to find time for this, even if it’s just fifteen to thirty minutes a day. If you are specific about how and when you are going to relax, it might help. Or go for a walk in nature or have a relaxing bath. Do what works for you. Sometimes getting enough sleep is more about changing a habit. If you are not getting enough sleep and regularly go to bed late, could you start going to bed a bit earlier? Maybe you go to bed but can’t get to sleep. Transformative Contrasts
Or maybe you drop off, then wake up. Sleeping problems can be complex, but dietary changes may help. Irregular meal patterns disrupt your sleep. It can also help to watch your caffeine intake. The amount of caffeine in one cup of coffee from a coffee shop can disturb your sleep if consumed up to six hours before bedtime.9 Chocolate, caffeinated teas and alcohol may also disrupt your sleep. Could you reduce the number you use? Dry skin brushing is believed to get your lymphatic system moving to remove toxins. Use a good quality skin brush and brush towards your heart. Brush up your legs, then up your arms, starting at your hands and moving towards your shoulders. Using a brush with a long handle, you can brush your back. Moving in a clockwise direction, you can also brush your abdomen. You only need to do this for a few minutes followed by a shower or bath. Stress disrupts pretty much every system in your body. It is essential to find ways of dealing with it and to prioritise some time each day to relax. If you don’t get enough sleep, this disrupts hormones that control your appetite and fat burning, making you eat more and burn less fat. If you are short of sleep by just one hour a night, you could gain a stone in a year. Use natural and organic products as much as possible and limit the use of products that contain parabens and phthalates. But perhaps pulling it all together at mealtimes isn’t yet happening. Is it too challenging to prepare healthy meals? Is it hard to know what to make? Plus some handy tips to avoid transferring obesogens into your food.