Did you know that you can also lose weight while sleeping? This is because with the right lifestyle protocols, sleeping burns calories. For those who work out and for those who don’t, sleep should never be compromised on. Ensure you get at least 7-8 hours of sleep every night. That being said, here are the best ways to lose weight while sleeping.
1. Avoid alcohol three hours before sleeping
Regardless of how much you like it, avoid alcohol before sleeping. Drinking alcohol before you sleep prevents the body from entering the REM state of sleep (Rapid Eye Movement). It is during this time that your body burns most of its calories but by drinking alcohol, your body is preoccupied in metabolizing alcohol which prevents the REM state. It is okay to have a glass of wine along with dinner but avoid alcohol at least 3 hours before you get to bed.
2. Protein shakes can help you burn calories while sleeping
A protein shake would be an excellent nightcap. Before you head to bed, drink your favorite protein shake which should contain 30 grams of protein. According to research, it will help in increasing the number of calories being burnt by your body while you sleep. Protein is even essential for muscle repair and protein synthesis where muscle tissues break down and regenerate to grow bigger muscle. The increase in muscle mass directly impacts the calorie-burning process of your body. Thus increased muscle mass leads to an increase of calories burned during rest
3. Eat small portions at dinner
One of the ways to lose weight by sleeping is diet. At night, you should avoid eating large meals especially if you plan on sleeping earlier than usual. A growth hormone is emitted by your brain during deep sleep. Eating late at night can cause the growth hormone to store the food as fat instead of fuel in the body.
4. Commit to a bedtime sleep schedule
Everyone knows that getting an optimum amount of sleep is essential for maintaining good health. Unfortunately, cellphones, schedules and movies can stop you from achieving deep sleep. It is extremely beneficial for the body to sleep 7 – 8 hrs every night. The recommended time of sleep for an adult helps your body burn more calories. According to one study published in the American Journal of Clinical Nutrition, those who don’t get adequate sleep or improper sleep burn 20% fewer calories in comparison to those who sleep well.
5. Avoid exercising before bedtime unless you want to remain eyes wide open
Exercising at night will wake up your body because your body clock is tuned into exercising in the morning. This is why morning exercise is considered the best thing to rejuvenate your body for the day. If you cannot exercise in the mornings, try exercising at least 4 hours before you go to bed.
6. Shut down all electronics devices
This is one of the worst lifestyle habits plaguing people worldwide making it impossible to lose weight by sleeping. A Harvard University research found that tablets and smartphones emit a blue light of a short wavelength that prohibits the production of melatonin, the sleep-aiding hormone secreted in our brain. Further research found that viewing television for long hours can lead to high levels of triglycerides related to the risk of diabetes, and a decrease in adiponectin levels. Adiponectin is a protein regulator that breaks down fatty acids and glucose levels in your body.
7. Reduce the thermostat
Sleeping in slightly cold temperatures can improve the storage of BAT (Brown Adipose tissue) which burns excess fat stored in your belly for keeping your body warm. In the medical journal, Diabetes, a study proved that people who slept in rooms having a temperature around 66 degrees, burned 75 more calories in comparison to those sleeping in rooms with higher temperatures.
8. Sleep in complete darkness
Sleeping in darkness increases the production of melatonin in your body. Melatonin is the sleep hormone that regulates your bio-clock and sleep cycles. As it gets darker, melatonin increases, but as daylight approaches, melatonin decreases signaling the body to wake up. This you can figure out the math by realizing why you should sleep in a darker room. A study published in the Journal of Pineal Research proved that melatonin even aids in the production of calorie-burning brown fat which is packed with mitochondria. Thus, it helps you lose weight by sleeping.