Daily Habits to Lose Weight While You Sleep

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Did you know that you can lose weight while you sleep?

 

If you’re trying to lose weight, the amount of sleep you get may be just as important as your diet and exercise.

Sleep statistics are alarming: The Centers for Disease Control and Prevention (CDC) says that about 35% of US adults are sleeping less than 7 hours at night. Getting fewer than 7 hours of night sleep is considered short sleep.

 

Many studies have shown that poor sleep (both quantity and quality) may lead to weight gain, metabolic disorders, an increased risk of obesity, and other chronic health conditions.

 

Does a good sleep schedule help to lose weight?

 

Getting adequate, quality sleep is an important part of a healthy weight loss plan, together with diet and exercise. Research has suggested that losing sleep while dieting can reduce the amount of weight loss and encourage emotional eating and weight gain.

 

For adults, it is recommended to get at least seven to eight hours of sleep a night, so go to bed before 10 pm and stick to a sleeping schedule.

 

Research conducted by Naima Covassin, Ph. D., a cardiovascular medicine researcher at Mayo Clinic, showed that insufficient sleep led to an 11% increase in abdominal visceral fat, and a 9% increase in total abdominal fat area.

 

Here is how sleep may impact weight loss:

 

#1. Poor sleep affects appetite.

 

Several studies have suggested that sleep deprivation affects food preferences. People who get insufficient sleep tend to choose foods that are high in calories and carbohydrates, eat more, and tend to gain weight more quickly.

 

#2. Poor sleep disrupts metabolism.

 

Sleeping less may disrupt circadian rhythms, which can lead to weight gain, emotional eating, and other eating disorders.

 

#3. Insufficient sleep can deplete you with energy.

 

This can result in having less energy for exercise and physical activity. Exercise is essential for weight loss and overall health.

 

Many studies suggest that people who sleep less than 6 hours at night are more likely to be diagnosed as obese.

 

Seven tips to get quality sleep during weight loss

 

#1. Be consistent with your sleeping routine. Ideally, go to bed before 10 pm and aim to get at least 7-8 hours of sleep every night. People who fall asleep late at night may consume more calories and be at a higher risk for weight gain.

 

#2. Eat a light dinner, at least 2-3 hours prior to bed. Late dinners or night cravings may reduce the success of weight loss attempts.

 

 

#3. Don’t drink alcohol before bed, and avoid drinking much water, too. While drinking alcohol before bedtime can help you fall asleep faster, it can interfere with the quality of sleep. You don’t want to drink much water either – you don’t want to spend the night in the bathroom.

 

#4. Sleep in a dark room – exposure to artificial light (such as a TV or bedside lamp) before or during sleep is associated with an increased risk of weight gain and obesity.

 

#5. Reduce stress – chronic stress may lead to poor sleep and weight gain, as it interferes with sleep quality and eating to cope with negative emotions.

 

#6. Digital detox one hour prior to bed. Turn off all electronic devices (phone, laptop, tablet) one hour prior to bed. Ideally, you should not keep electronic devices in your room – not even the TV.

 

#7. Have tea or take a sleep supplement. Chamomille, valerian, and lavender are the top choices to improve relaxation and sleep. You can drink tea or take a supplement with these ingredients. Supplements with melatonin have also been proven to ease falling asleep.

 

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Sleep quantity and quality can influence weight loss and overall health. Losing sleep while dieting can affect your weight loss efforts, according to research. Quality sleep is an important part of a healthy weight loss plan, together with diet and exercise.