How To Sleep Well Through The Night And Lose Weight?
One of the biggest weight loss secrets is to sleep well.
Yes! Sleep has been crowned as one of the best and easy ways to lose weight in recent times, with scientists espousing the same.
Table of Contents
- Ways to lose weight in sleep
- Drinking tea and protein shakes
- Avoiding night-time snacking
- Let there be no light
- Switch off the screens
- Taking a hot shower and sleeping in the cold
- Not exercising late
According to a study, when researchers asked individuals, whose grazing time was 14 hours per day to cut it to 11 hours and sleep more.
After 16 weeks, individuals had lost an average of 3.5% of excess body weight!
Read on to know how a few simple tweaks to your sleep schedule and routine can pave the road to your natural weight loss and better health.
Did you know?
An ‘American Journal of Clinical Nutrition’ study observed that when individuals lacked sleep, there were higher chances on late-night snacking of high-carb foods.
A University of Chicago study found that sleep-deprived individuals chose snacks with two times more fat as compared to those with 8 hours of sleep.
Yet another ‘Obesity’ journal study found that sleep-deprived individuals bought nearly 1,300 calories worth of food more than those who slept well.
Ways to lose weight in sleep
1. Drinking tea and protein shakes:
Valerian, lavender, peppermint, chamomile – you name it, the teas soothe and relax the brain and help you sleep. One cup before dinner and rest assured that you will fall asleep soon.
Similarly, according to a study by the Florida State University, drinking a protein shake before you go to sleep could also boost metabolism.
It was observed that when individuals had an evening diet including 30 g protein, they possessed a higher resting metabolic rate the morning after, as compared to when they didn’t.
This is because the body burns more calories digesting protein.
Here are some super-easy tips to lose weight.
2. Avoiding night-time snacking:
The longer you’re awake, the more there are chances of you indulging in unnecessary and weight-gaining late night snacking.
Eating a large meal before bedtime means that the body works all night trying to digest the food and is worked up, as a result.
However, that doesn’t mean that you starve yourself –
if you feel the need to snack, keep it small and reach out for an apple instead of fried snacks.
Setting stricter kitchen hours also works wonders –
you don’t get to step into the kitchen after mealtimes.
Did you know?
According to UPenn researchers, late-night snacking could cause weight gain of as much as a kg per week.
The 1-week study observed that those who slept less (4 a.m.-8 a.m.) gained more weight as compared to those who slept well (11 p.m.-8 a.m.). In fact, the snackers consumed as many as 550 calories between 11 p.m. and 4 a.m., while the other group was sleeping.
3. Let there be no light:
Did you know that exposure to light at night doesn’t just disturb your sleep, but could also result in weight gain?
Did you know?
According to an ‘American Journal of Epidemiology’ study, those who slept in pitch dark rooms were less likely to be obese by as much as 21% as compared to those who slept in rooms with light.
The mind is distracted by the light, making it harder for it to shut down and compromising the melatonin, the hormone not only putting your body to sleep but also producing calorie-burning brown fat.
Try using light-blocking curtains and blackout shades, keep all screens off and turn around any glowing objects such as clocks, etc.
4. Switch off the screens:
Electronics are a bane to sleep, and if research is to be believed, the more the number of electronics in the bedroom, the fatter one is going to get.
In fact, according to a Pediatric Obesity journal study, children who watch TV/iPad/smartphone/computer at night were 1.47 times more likely to be overweight as opposed to children who did not spend time in front of the screen.
5. Taking a hot shower and sleeping in the cold:
A hot shower relaxes sore muscles, helps relieve tension and increases the level of the ‘love hormone’ oxytocin, thus resulting in quicker sleep and calorie-burning process.
Also, a striking study in the Diabetes journal says that colder temperatures could attack belly fat by enhancing the effectiveness of the fat-burning brown fat storage.
Here’s why hormones are important for weight loss.
6. Not exercising late:
While it is a really good thing to work out because it keeps your body fit, healthy, and moving, working out late can really mess up one’s body clock.
When one exercises too close to bedtime – say within 2 hours of sleep – then the body is energized.
So much so that the body might not be able to cool and wind down when it is actually time to sleep, thus staying active and awake the whole night.
Did You Know?
A study from the American Journal of Clinical Nutrition found that normal sleepers’ resting energy expenditure—the number of calories burned when you’re not moving—was five percent higher than their tired counterparts. They also burned 20 percent more calories after a meal versus sleep-deprived people.
Follow the tips mentioned above to ensure that you hit the sack sooner and sleep your way to slimness. Begin your healthy weight loss journey right at home with TruWeight.
1] How many calories are burned while sleeping?
An average-weighing person of 56-57 kg approximately burns around 38 calories every hour while sleeping. Multiplying that with 7-9 hours of sleep means one could burn 260-350 calories every night.
2] What is the fastest way to lose weight?
Eating food in smaller portions, tracking your diet, loading up on the protein, opting for higher-fibre foods, and drinking more water is the fastest way to lose weight.
3] How to lose weight without exercise?
If you really do hate exercise, tweaking your diet to include lots of water and cutting down on carbohydrates drastically keeps one satiated and takes one’s mind and need off the hunger pangs by increasing the metabolic rate, thus losing weight.
Talk to our expert Truweight Nutritionist for more information and guidance. The first consultation is on us. Click here to avail.