Lose weight by sleeping? It is possible in a moderate way if you attend a series of simple tricks recommended by experts. We tell you up to five keys to lose weight and lose weight while you sleep.
If you are trying to lose weight and lose weight in a healthy way, you should take into account certain measures that you can adopt while you sleep, which are simple to apply and that, converted into a routine habit, can provide important support for a balanced diet and regular sports practice like swimming, tai chi, walking or yoga.
How Does Poor Sleep Affect Weight Loss?
It's no secret that not getting enough sleep can cause weight gain, even if you're following a diet and exercise routine.
In the study, a group of dieters were put on different sleep schedules. When their bodies received adequate rest, half the weight they lost was fat. However, when they reduced their sleep, the amount of fat lost was cut in half, even though they were on the same diet.
Additionally, they felt significantly hungrier, were less satisfied after meals, and lacked the energy to exercise.
Overall, those on a sleep-deprived diet experienced a 55% reduction in fat loss compared to their well-rested counterparts.
Does Sleeping Make You Lose Weight Or Make You Fat?
In general, the feeling of hunger is usually triggered when we lead a disorderly life of schedules and meals. For this reason, the latest studies on this matter affirm that sleeping does NOT make you fat. In fact, when we wake up, we weigh less because it is at night when more calories are burned, so effectively, sleeping makes you lose weight.
If you have been dieting for a long time but you do not see results, the problem may not be food, but your sleep, since sleep may be more important to lose weight than food. If you have a tendency to fall asleep all the time, your character is characterized by sadness and irritability, mood swings, pessimistic outlook, anxiety attacks and stress, you should consider that your rest is not adequate for your health.
How Can Sleep Affect Weight Loss?
- SLEEP STRENGTHENS THE DECISION-MAKING AREA IN THE BRAIN: The frontal lobe of the brain is responsible for decision-making and impulse control. When we don't get enough sleep, the activity in the frontal lobe becomes dull, making it more likely to make poor decisions about food and life. After a good night's sleep, our brain is alert and equipped to help us make decisions that move us closer to our weight loss goals.
- LESS SLEEP MEANS MORE CORTISOL: Less sleep is related to high levels of cortisol, the hormone that plays an important role in the response to stress and regulation of metabolism. When the brain feels that our body needs to lower the intensity because it feels tired, cortisol plays a role in lowering the metabolic rate in order to store fat for energy. It goes without saying that if you have high cortisol levels and are trying to lose weight, storing fat should be avoided at all costs.
- BETTER SLEEP QUALITY, MORE ENERGY TO EXERCISE: Another important factor in losing weight is burning fat through exercise. When our bodies lack sufficient rest, we are less likely to want to engage in physical activity and more likely to stress, eat, and act impulsively. Prioritizing a minimum of 7 hours of mental and physical rest prepares us to have a healthy and productive day.
- PROPER SLEEP HAS RESTORATIVE BENEFITS: Getting enough sleep can promote physical and mental recovery that support you on your weight loss journey. This is especially true if your weight loss habits include strenuous exercise to burn fat and build healthy mass. Muscle development requires large amounts of rest and restoration. Make sure you get adequate sleep to ensure your body gets the recovery time it needs.
- IMPROPER SLEEP CAN CAUSE HORMONAL IMBALANCES: Numerous hormones are involved in regulating hunger. While the hormone leptin is involved in decreasing hunger and ghrelin in increasing it, endocannabinoids are related to cravings for snacks. An inadequate night's rest can cause changes in the delicate balance of these hormones, leading to overeating or indulging in food the next day.
- LITTLE SLEEP CAN CAUSE INSULIN RESISTANCE: High cortisol levels that arise from poor sleep have the ability to make cells more resistant to insulin. As cells become more resistant, they have a harder time absorbing glucose from the blood. These high glucose levels that result from poor absorption cause the body to produce more insulin. A constant cycle of high glucose and insulin resistance can lead to an increased risk of diabetes and obesity.
Is It Good To Sleep After Eating?
This habit, so widespread in our society, is surprisingly not at all good, which may be surprising. Despite what many people think, sleeping after eating is not a positive thing as it makes digestion difficult as it makes the metabolism work harder.
Another consequence of napping is acidity problems, since posture causes gastric juices to rise to the mouth, a very unpleasant thing to avoid as much as possible.
Ideally, they should be allowed a couple of hours before going to sleep, either at night or at nap time, in this way you will have the digestion done and you will not have these problems.
Changing Sleep Routine Can Help You Lose Weight
Several studies agree that people who do not get enough sleep tend to eat worse than those who do and, therefore, gain weight
When it comes to looking for tricks to lose weight, you cannot trust everything that appears on the internet. There are thousands of diets just one click away, but many of them will only help us lose weight at the beginning of the process and we will end up gaining more kilos later. They are the so-called miracle diets with which you have to be very careful. However, on the net we also find good ideas to lose weight, simple tips that, however simple they may seem, can make the difference between those who seek to lose weight and those who finally achieve it. And one of those recommendations that can help us lose weight with little effort is to sleep more every day.
It's as simple as it is incredible, the key to getting a better body is just getting one more hour of sleep every night. The reason is that if we sleep very little, the metabolism can change, preventing the body from processing food effectively. But if we add one more hour of sleep each day, the metabolism would not change and that could help us lose weight in a few weeks.
What To Eat Before Bed If You Want To Lose Weight
We all know what the magic formula to lose weight is. It is very simple, and it is infallible: consume fewer calories than we expend. In other words, eat little and exercise a lot.
The theory is easy, but putting it into practice is much more complicated. I wish losing weight cost less sacrifice! Well, it turns out that it is possible. We are going to show you five ways to lose weight while you sleep, according to science.
It seems nonsense: how can you lose weight if you are completely still? But as explained, when we sleep our body is still active, and it is possible to take advantage of it to reduce weight.
Logically, you are not going to reduce the same as if you go running 5 kilometers, but you can go down a bit, or at least not gain weight while you sleep, as it happens to many people.
The key to these tricks to lose weight while sleeping is to introduce them into our daily routine. They will only work if you put them into practice every day, not just once in a while.
Tips On How to Sleep Better - How to Get Better Deep Sleep
Recognizing how sleep and weight loss are connected to a healthy lifestyle is essential to help us achieve our goals. However, between busy days, sleepless nights, over-stimulation and dealing with the stresses of daily life, it is often not easy to get a good night's sleep.
Reaching the recommended 7 to 9 hours of sleep per night begins with incorporating healthy habits, relaxation techniques, and developing consistent bedtime routines. Here are 6 tips to help you get a healthy night's rest.
- AT LEAST ONE HOUR BEFORE GOING TO BED, DO NOT USE ELECTRONICS: There are studies showing that exposure to blue light can interfere with our circadian rhythm, tricking our brain into thinking it is still daylight. This confusion can prevent your body from making melatonin, the hormone that helps you sleep and relax. Cutting out the use of screens and electronics, including phones, laptops, iPads, and TVs at least one hour before bedtime eliminates this blue light exposure at the end of the day, promoting greater relaxation and better sleep.
- MAKE YOUR BEDROOM COZY: Creating a comfortable and quiet bedroom is another essential step in preparing for a good night's sleep. Add some accessories to the bedroom like an essential oil diffuser, a cozy mattress, or a cozy set of sheets. Another tip that can help create a quiet place is an intentional effort to keep work out of the bedroom. Designating the space for sleeping and relaxing should promote nothing more than stress relief and relaxation.
- ESTABLISH A RELAXING ROUTINE FOR BEDTIME: Another way to prepare for a good night's sleep is to establish an easy-to-follow routine that promotes relaxation. Try including a warm shower or bath, deep breathing, or reading before lights-out to calm down and relax.
- FOLLOW A SCHEDULE: Following a schedule is another beneficial technique for optimizing sleep and weight loss. Going to bed and waking up at the same time each day can regulate our circadian rhythm and promote better quality sleep in the long term.
- AVOID CAFFEINE AFTER 2PM: While caffeine is great for increasing focus and energy, consuming a caffeinated drink very late in the day can prevent your body from naturally relaxing when it comes to bedtime. Since caffeine remains active in your body for up to 8 hours, it is important to avoid its consumption in the afternoon. If you get a cup of coffee, try decaf coffee or a rich herbal tea.
- CHOOSE TO TURN OFF THE LIGHTS: Our last tip for a good night's sleep is about turning off the lights. By minimizing the lights in your bedroom and creating a totally dark and quiet space, you allow your body to totally relax. This promotes better, uninterrupted sleep with the best chances for you to find deep sleep.