When it comes to weight loss, ensuring that my patients are getting adequate sleep (7-8 hours/night) is one of the first things I focus on. Sleep deprivation increases your appetite and cravings for sugar as it provides us with a quick energy boost. However, researchers have found that people who are sleep deprived eat more than 500 additional calories per day than people who get a full night’s rest. For those who have trouble falling asleep, I usually recommend that they establish a winding-down ritual (cup of chamomile tea, deep breathing or meditation) and cut out screen time (TV, computers, smart phones) at least 30 minutes before going to bed. I also recommend avoiding caffeinated beverages after 12pm, as caffeine can take anywhere from 8-17 hours to be metabolized in the body. There are tons of natural supplements on the market that can also help with sleep, but it’s important to speak with a healthcare provider to determine which one would be best for you.