Along with cutting calories and adding 

exercise, getting
enough sleep is important to fight weight gain. Sure, you
can't eat if you're asleep. But there's more to it than that.
Studies show that sleep deprivation increases the hormone
that stimulates the appetite and lowers the one that tells
your brain you're satisfied. So, sleepy people really may
feel more hunger than those who are rested, and they
tend to reach for comfort foods, too, like those rich
in fat and carbs.
Most adults should get at least seven hours of sleep a
night, with some people needing up to nine, according to
the National Sleep Foundation. But, between work, the
house, and the kids, how do you "turn off the day" and get
more Zzzzzs?

 Exercise regularly, but do it several hours before

hitting the sack so you have time to wind down.
 Create a tranquil bedtime ritual, like soaking in a
warm bath or listening to soothing music.
 Do, however, avoid having a nightcap since alcohol
can interfere with sleep -- a mug of herbal tea would
be better.
 And set the stage: Make your bedroom cool, dark, and
comfortable, with no gadgets or electronics of any
kind.

Those are some examples of good sleep hygiene, steps

that should make it easier to fall asleep and stay asleep.
And remember, getting the rest you need will make you
better able to take on the day -- and maybe even the
scale.

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Why Yoga, Tai Chi and Meditation
Are Good for You
The physical and mental health benefits of pursuits
like yogaand meditation begin in your genes, a new review
suggests.
The researchers reviewed 18 studies, involving a total of
846 people, to examine how the behavior of genes is
affected by yoga, tai chi, meditation and other mind-body
interventions.
The conclusion: Such activities reverse molecular reactions
in DNA that cause poor health and depression.
"Millions of people around the world already enjoy the
health benefits of mind-body interventions like yoga or
meditation, but what they perhaps don't realize is that
these benefits begin at a molecular level and can change
the way our genetic code goes about its business," said
lead researcher Ivana Buric.
Buric is a doctoral candidate with the Brain, Belief and
Behavior Lab at Coventry University in Great Britain.
"These activities are leaving what we call a molecular
signature in our cells, which reverses the effect
that stress or anxiety would have on the body by changing
how our genes are expressed. Put simply, [mind-body
interventions] cause the brain to steer our DNA processes
along a path which improves our well-being," Buric said in
a university news release.
More study is needed to understand these effects fully and
how mind-body interventions compare to other healthy
activities and dietary habits, she said.
"But this is an important foundation to build on to help
future researchers explore the benefits of increasingly
popular mind-body activities," Buric added.