There are many ways to learn how to lose weight while sleeping at night. Did you know that by getting a night of restful sleep, you’re burning more calories? So, if you’re struggling with weight gain or are already overweight and want to slim down, this is one possible solution that could see you dropping those extra pounds significantly.
Note that, by doing it right, the results will be jaw-dropping, which is why we’ve collected some of the top best possible solutions to help your burn that fat weighing down on you. If you’re interested in finding out the effective sleeping insights for weight loss, then stick around much longer to find out.
How to lose weight while you’re sleeping?
- Simply Get More Sleep
Getting more sleep could actually help you slim down, especially if you sleep for less than 6 hours daily. The modern era is compact with hectic schedules and a lot of things to think about and do. And so, a restful night of about 6-8 hours is essential, primarily if you also aim to burn more fat.
According to a study by the Archives of Internal Medicine, compared to normal average weight people, overweight and obese individuals got 16 minutes less sleep daily. This difference might seem minute, but with time, it accumulates. If you’re wondering how sleeping helps you slim down, the answer lies with two common hormones, ghrelin and leptin.
Hormone ghrelin triggers hunger and creates a need to eat. On the other hand, the hormone leptin regulates your body’s energy while also ensuring your appetite levels are on the low end.
According to a study by the University of Wisconsin, individuals who get more sleep than others tend to have increased and reduced levels of leptin and ghrelin hormones. The study also found that this occurrence helped those who got more sleep have a controlled appetite the entire day.
- Turn Off the Lights when Going to sleep
Before retiring to bed, ensure you’ve turned off all the lights in your room, including that of your device’s screens. Since your body is accustomed to falling asleep during dusk or when in a dark room, the melatonin hormone in your body tells the body when it’s time to fall asleep. Generally, this hormone is responsible for regulating your sleep cycles.
A major factor determining how much melatonin your body produces is light exposure. Particularly, blue light from LED bulbs, the sun, and fluorescent lights limit melatonin production more than red light.
To help your body produce melatonin ideally and prepare for sleep, dim the lights in your room an hour or two before going to bed. Also, during this period, avoid screens such as your phone, desktop computer, tablet, or laptop.
This is because the blue lights the screen emits hinder your body’s ability to fall asleep. Instead, substitute the screen time with reading a book or listening to your favorite podcast.
- Sleep Under Ideal Temperature
The temperature in your room is also a contributing factor to your sleep quality. In case you didn’t know, your body temperature actually lowers naturally as it prepares to fall asleep. Moreover, as your body prepares you to wake up in the morning, the body temperature rises.
If the temperature in your room is higher than the ideal level for your body to fall asleep, entering the sleeping phase will most definitely be difficult. Also, staying asleep may prove to be a challenge.
According to some scientific research, the ideal temperature that’ll make your body slip into a sleeping phase easily ranges between 66°F and 70°F. So if you can reduce your room’s temperature through the thermostat or any other means, feel free to do so.
- Give Intermittent Fasting a Try
If you’re familiar with intermittent fasting, then you know how effective it is at losing weight. For those who don’t know what IF is, it involves being under a calorie-free block of time throughout the day and, at times a week, up to 16 hours daily without food. Essentially, for this to work, you can stop eating by 7.00 p.m. and avoid eating anything until 11.00 a.m. the following day.
When you eat, insulin levels rise. And that rise promotes fat storage in the form of fat or glycogen in your liver. When the insulin levels lower, your body begins burning fat and breaking down glycogen.
According to Dr. Samantha McKinney of LifeTime RD, low insulin levels trigger fat burning. Additionally, it also triggers your body to make more mitochondria (fat-burning powerhouse). So if you have more mitochondria, the more fuel your body will burn.
Generally, there’s a direct link between Metabolism and mitochondria. Note that the mitochondria burns carbs and other nutrients to produce more energy. All in all, a combination of intermittent fasting in conjunction with a solid, restful sleep can help yield significant weight loss results.
- Drink Casein Shake
Whey Protein has been found to be excellent for a post-workout boost. But their fast-absorbing nature renders them ineffective before hitting the hay. So, a viable solution when seeking fat burning solution as you sleep is protein Casein.
Protein Casein undergoes gradual digestion, and your body can take up to 8 hours to break it down. This means that throughout the entire night, your body will maintain active metabolic activities. As a result, you’ll wake up feeling less hungry and more energetic.
According to a Dutch study, it’s been confirmed that consuming protein casein boosts overall metabolic rate overnight. A research study by the Maastricht University also found that casein strengthens and repairs your muscles by enhancing overnight protein synthesis. So, suppose an extra pound of muscle burns between 30 and 35 calories; it shows how effective this protein compound is effective for weight loss and shouldn’t be overlooked.
There’s no doubt that learning how to lose weight while sleeping at night can be done. weight gain and obesity have become a global epidemic. While some people may be comfortable with their weight, others aren’t. It has led even the science community to conduct comprehensive research to find ways of dealing with this global menace.
Sleep is a major weight loss discovery that’s been determined to be super effective. Losing weight through sleep doesn’t require much; all you need to do is follow the tips outlined in this article, and sooner than later, you should be able to see some significant difference.