The heightened level of global obesity has triggered different and effective natural weight loss strategies. New daily trends, as a result, are flooding the market, leading to weight loss during sleep.
The more you stay up and active, the more you consume calories. Scientists are now advocating for more time on the bed. This idea may sound far-fetched, but there is growing research on the topic.
The National Sleep Foundation confirmed that your body could hold onto fat at times it should due to sleep disruption but is there a special way to sleep for weight loss? How To Lose Weight While Asleep?
Can you lose weight by the way you sleep?
The short answer is some of the weight you lose while sleeping is probably water weight. Many weight loss products suggest that it is possible to lose weight during sleep. Having said that many healthcare professionals and experts suggest that you get enough sleep to help with long-term weight loss.
Here Are Some Incredible Ways to Lose weight while you sleep
- Water Weight
Did you know that you weigh less in the morning than later in the day? Make sure to measure your weight in the morning. The lower weight scale in the morning is because of water weight loss from the body.
During sleep, water is lost through normal body metabolism through the night to keep your organs functioning and through breath and sweat.
A human body is made up of 55-75% water. One glass of water weighs 240 grams. This water is a great contributor to your weight. With a significant amount of body weight being water, water loss during the night can contribute up to 80% overnight weight loss.
- Get Quality Sleep
Most effective weight loss strategies focus on exercise and dieting strategies. New research has shown that the quality and quantity of your sleep significantly affect your body’s weight. [Also read: How Far Do I Need To Walk To Lose Weight]
There is an excellent connection between chronic sleep deprivation and a high body mass index. The research further indicated that people aged between 67 and 99 who sleep 5 hours or less per night are at an increased risk of obesity.
Maintaining quality and quantity of sleep time is a critical part of your health and weight loss plan.
- Hunger Hormones Effect
Sleep deprivation is highly likely to affect the body’s production of hunger hormones. Two main hormones are responsible for hunger and fullness regulation; Leptin and Ghrelin. Leptin hormone  works to suppress appetite and is released by fat cells. Ghrelin, on the other hand, makes you feel hungry. The stomach releases this hormone.
These hormones help you know when you need more energy as well as enough consumption of calories. Lack of adequate sleep will disrupt your sleep balance between the two. Sleep deprivation in a study of 12 men saw an increase in ghrelin levels by 28% and decreased leptin by 18%. In this way, appetite levels increased by 23%, which led to increased weight.
- Schedule Teatime
A scheduled teatime before sleep is a great way to soothe down your brain and relax. Best sleep teas include; lavender, valerian, chamomile, and peppermint. They have sedative properties that improve sleep quality.[Read: How To Lose Weight With The Intermittent Fasting Diet]
- A Small Amount of Food at Night
Eating at night is not advisable, but keep it small if you have to eat. A large meal at night gives your body no room to rest. The body will take all night digesting it, and you wake up while it is still worked up. If you are eating dinner late at night, keep it in small portions. Keep it at least an hour or two before going to bed.
- Body Weight Exercise
Body weight exercises run from having a gym with dumbbells to using your body weight for strength training. 10 squats before going to bed would do you good. Modified pushups on the knees and other body exercises make your body relax. Follow a strict good night sleep routine  after exercise for ample time to heal while using stored calories.
Use relaxation techniques to fall asleep quickly. You can go to bed early but take time to fall asleep. This is why many people prefer going to bed late. These simple activities will help you get to sleep quickly.
- ● Have good meditation times before going to bed,
- Try a cup of chamomile tea to relax your brain
- Soothing music can help you sleep faster
- Deep breathing exercises and
- Try aromatherapy
At times, it is hard to get sleep due to business stress levels and home issues, which might take up the quality of your sleep time. Please make it a personal sleep ritual to perform one or two of these activities before sleep. It helps put off the burden of stress in your mind.
- Turn Off The Lights While Asleep.
Did you know how your brain knows it is time to sleep? Melatonin hormone is responsible for regulating sleep-wake cycles in your body. It tells your body when to sleep. Light exposure is an excellent reflector of how much melatonin is produced. Blue light from LEDs, sunlight, and fluorescent lights, inhibits the production of melatonin, meaning you stay awake.
Dim the lights in your house at least one hour before going to bed and help melatonin direct your brain. It is now time to get this buddy to sleep. Avoid the use of computers, televisions, and smartphones before going to bed. You can turn to reading a book or listening to soothing music.
- Reduce Your Thermostat
The bedroom temperature is a great contributor to your sleep quality. Human body temperature during sleep is lower when preparing to sleep and rises as the time to wake up nears. It isn’t easy to sleep when your room is too warm. It is also harder to stay asleep or even fall asleep. Make sure to set your thermostat to between 19-21 degrees C.
- Cut Cocktails at Night
When asleep, your body burns most calories. Ambling too much gives your body another focus other than spending time on the REM sleep state. The fermented alcohol sugars tie up the liver, stopping the body from converting fat cells to detoxifying ketones.
Once detoxified, alcohol sugar by-products are rich in calories, which boost weight gain. A glass of wine is okay but should be taken hours before sleep.
To improve sleep quality and quantity, implement these simple strategies like regular bedtime, reducing light exposure while going to bed, and enhancing the overall sleep environment.
To lose weight while you are sleeping more effectively, combine quality sleep with exercise and eat a balanced diet. A book next to your bedside table will help you unwind. Adequate sleep is a great contributor to long-term weight loss.