Many of us want to lose weight, but did you know that you can shed some unwanted pounds while you get your beauty rest? It sounds like a pretty sweet deal to me; all you have to do is sleep, and the pounds melt away. Of course, you will need to form certain habits to optimize your body for weight loss during sleep, but once you have them down, you can drop the pounds while you doze away.
Here’s how you can lose weight in your sleep:
Have protein before bed
According to a study done by researchers at Florida State University, men who had a protein shake with at least thirty grams of protein before bed had a higher resting energy expenditure than those who ate nothing before bedtime. Protein can also aid in muscle repair, which greatly benefits those who lift heavy weights or do other strenuous exercises.
Make your room as dark as possible.
According to a study in the Journal of Pineal Research, complete darkness allows the body to produce the hormone melatonin, which promotes sleep and enhances the process of calorie burning. To fill your room with dark, get blackout curtains if you live near security lights, cover alarm clocks and other devices that emit light, and turn off the TV before bed. Even small lights can disrupt sleep, so make sure to create a peaceful, sleep-inducing environment to get to bed easier at night.
Set a comfortable temperature for sleep
If we have to get up at all night hours to adjust the temperature, we will lose valuable time that we could’ve used sleeping. Before going to bed, set the thermostat at a temperature that feels comfortable to you, no matter if you like it on the cooler or hotter side. According to research published in the journal Diabetes, those who slept in rooms with a temperature of 66 degrees burned 7 percent more calories than those who slept in warmer rooms.
Their bodies had to work harder to raise their core temperature to 98.6 degrees, which helps burn calories. Seven percent equates to about 100 calories burned during sleep, so keep your room cool if you’d like to lose weight while you sleep!
Turn off technology
No surprise here, right? Laying in bed scrolling through Facebook, texting people, or watching YouTube videos makes our brains think we need to stay awake when we need to get to sleep. The bright blue lights from phones, computers, and tablets send signals to our brains that we need to remain awake because out in nature, the light from the sun would tell us to wake up. So, naturally, any artificial light promotes the same response.
These lights disrupt the body’s melatonin production and, therefore, impact metabolism. Researchers from Singapore also linked long television watching sessions to higher triglycerides and lower adiponectin, leading to diabetes and difficulty in regulating glucose levels.
So, make sure to keep your time on technology to a minimum during the day and get as much natural light as possible.