The idea of ‘losing weight while you sleep’ may seem like an outlandish one, but the truth is that substantial medical research and evidence show that there is in fact a fascinating link between sleep and weight. At a glance, these studies show that the amount of sleep, along with the quality of your sleep has an underlining effect on how your hormonal activity works to bring change to your appetite.

Even though doctors have long known that many hormones are influenced by sleep, the connection between hormones and appetite is a fairly new one. Looking deeper, the production of Leptin and Ghrelin, which are the two hormones that directly affect appetite, is highly dependent on the amount of sleep that an individual gets. Therefore, if you have experienced a sleepless night after a day when no amount or quality of food made you feel full or satisfied, then you must have been the victim of the pesky duo Leptin and Ghrelin.

Here are three tips that will help you get more sleep and hopefully shed some of those extra pounds in the long run.

#1) Hit the Bed Early

One of the reasons why people cannot get enough sleep is because they go to bed late. Your natural sleep cycle is closely related to time. So, if you are exposed to light at night for too long, you will not be to easily switch into relaxing sleep. Because your body is programmed to go to sleep a little after sundown, experts recommend that you hit the sack at 10pm or earlier depending on your schedule.

#2) Stop Eating Three Hours before You Sleep

Another primary reason why you may not be getting enough sleep is because you are pumping your stomach with food right before you sleep. Sleeping and eating are just two things that are highly incompatible with each other. Your stomach needs time to digest the food that you have eaten, so you will either be left tossing and turning in your bed or you won’t be able to get the good quality sleep that you were looking forward to. So if you plan to dim the lights and go to bed at 10, be sure to have your dinner no later than 7pm.

#3) Improve Your Environment

The quantity as well as the quality of your sleep will depend greatly on the environment or setting that you sleep in. Unless you prefer sleeping out in the sun, sleep experts say that you should block lights with thick curtains or shades, keep away from white noise and make sure that you turn the alarm clock around if you usually stress on how much sleep you are going to get. If you are not too comfortable with complete darkness, turn on a night lamp that doesn’t disrupt your sleep but keeps you calm.

Incorporate these tips into your daily sleeping routine and start enjoying the benefits showing on your weighing scale.