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9 Things That Will Help You Lose Weight While You Sleep

 All of us dream of losing weight without exercising, although many say it’s impossible and that you have to exercise every day because it is the best and quickest way to do so. While there is some truth to this, there are nine ways to help you lose weight during sleep with minimal effort. If you don’t believe it, take a look at the tips below along with evidence backing each one!

1. Drink a protein shake before bed

weight loss tips

If you’re used to drinking hot caffeinated drinks or perhaps soft and sparkling beverages, you should stop doing so at least 3 hours before bedtime and instead drink something containing at least 30 grams of protein before crawling into bed. Studies have shown that protein-containing beverages increase the number of calories the body burns during rest. In addition, protein helps build muscle and the more muscle mass you have, the more calories your body burns at rest.

2. Eat light dinners

weight loss tips

A mistake many people tend to make is skipping meals during the day due to lack of time or being busy at work, so that when they get home at night, the hunger starts and the search for food begins. It’s best to avoid this because large meals at night, especially during the hours before bedtime, interfere with our brains emitting the hormone responsible for growth during deep sleep. When eating a large meal, the same hormone stores the food in the body's internal system as a fat instead of "fuel". Therefore, you should eat small meals throughout the day, and in the evening consume a light meal as early as possible, no later than 3 hours before bedtime.

3. Avoid alcohol

weight loss tips

In general, it is known that consuming a lot of alcohol is unhealthy for us and has negative side effects on our bodies, so it is best to reduce its consumption in the first place. In addition, you should know that drinking alcohol about 3 hours before going to bed interferes with the metabolic process in the body, with the end result slowing down fat burning and weight loss. In any case, this doesn’t mean that you should completely abstain from alcoholic beverages. If you’re used to drinking a glass of red wine with dinner, just avoid going over this amount.

4. Sleep at least 7-8 hours a night

weight loss tips

Most people attribute great importance to the number of hours they sleep and are aware that there is a direct correlation between the amount of sleep and their health. However, few of us sleep the recommended amount required, and a study conducted in 2011 examining the length of sleep compared to energy consumption found that when there is a decrease in sleep hours, our body increases energy consumption and lipid intake at the same time, which may explain the link between sleep deprivation and obesity. Experts believe that each person should sleep an average of 7-8 hours a night, and doing so will help you burn more body fat.

5. Avoid exercise before bedtime

weight loss tips

Exercise is a great way to lose weight which is why it’s so important to keep fit, but it’s imperative to keep in mind that exercise also stimulates the blood and the body, so it’s not recommended to perform before bedtime. To keep fit without damaging fat burning at night, shift your exercise hours to morning or midday. If you can’t exercise during the day, you can exercise up to 4 hours before bedtime.

6. Turn off all electronic devices in the bedroom

weight loss tips

One of the causes of sleep problems in recent years is the daily use of electronic devices emitting short-wavelength light that interferes with the production of sleep hormone - melatonin. According to a study conducted at Harvard University, tablet screens and smartphones emit the wavelength in question, leading to a decrease in the production of sleep hormone, causing the body to develop various diseases due to excessive exposure. In another study in Singapore, it was found that long hours of television watching showed higher levels of diabetes-related triglycerides, as well as low levels of adiponectin, a protein that regulates glucose levels and the breakdown of fatty acids in the body. Therefore, it is recommended to turn off and remove all the electronics you have from the bedroom and eliminate exposure to them before bedtime.

7. Lower the temperature of the air conditioner in the room

weight loss tips

Contrary to what is commonly thought, that hot temperatures help burn fat in the body more than cold temperature, it is important that you know that the opposite is true. When sleeping in a very cold room, your body will try to balance its own temperature and leading to shaking which heats it up and creates heat energy. In a study conducted in 2014, it was found that when people slept in rooms at a temperature of 66 degrees Fahrenheit (19 degrees Celsius), they burned 75 more calories than those who slept in hot rooms, all thanks to the chill.

8. Sleep in a completely dark room

weight loss tips

Sleeping in complete darkness helps the body produce melatonin, the sleep hormone mentioned earlier, which not only causes better sleep but also helps burn fat, according to a 2007 study. Sleeping in a non-dark room can lead to various physiological problems and cause the body to become more susceptible to disease.

9. Sleep naked

weight loss tips
As strange as it may seem to you, sleeping without clothes has many advantages, with one of the most prominent occurring when your body is cold, as mentioned in the previous sections. When you sleep naked, a process occurs which accelerates the burning of bad fats in the body and helps burn calories.
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