Do you get enough sleep? 7 to 9 hours each night? If you are struggling to lose weight, adequate sleep is essential.

Sleep deprivation affects the balance of two hormones that regulate appetite and satiety, leptin and ghrelin. Leptin is produced by fat cells and signals the brain when you are full. Ghrelin is produced by stomach cells and signals the brain when you are hungry and should eat. Studies show that when you are sleep deprived, leptin levels decrease and ghrelin levels increase. This causes you to feel the urge to eat more when you do not get enough sleep.

Here are five tips to help you get a good night’s sleep: