You Snooze, You Lose: 6 Ways to Lose Weight in Your Sleep
If you spend most of your free time dreaming about the day you finally achieve your weight-loss goals, then it may be nice to know that you could be shedding pounds during those periods of shut-eye. Sure, an incredible body requires a lot of hard work – with a combination of healthy eating and exercise, but it also needs plenty of sleep and recovery too!
The more time you devote to proper sleep, the more you will be able to lose calories throughout the day. Not only does sleeping better give you energy to put more work in at the gym, but it also means that your resting energy expenditure is higher, meaning that you burn more calories than sleepy friends.
The following are some of the best ways to get the most out of your snooze time.
1. Soak up some Protein before You are about to go to Bed
If you’re prone to sneaking out of bed for a casual night-time snack, try stocking your fridge full of protein shakes. University researchers in Florida found that men who indulged in protein shakes before they went to sleep had a higher resting energy expenditure during the night. In other words, while they slept, they burned more calories. An added bonus to this technique is that stocking up on protein can help to repair your muscles and build mass. The more muscle you have, the more calories you burn without even trying.
What you do not want to do is eat a bunch of cookies as a midnight snack. If you have some milk with those cookies, that is somewhat positive but eating that much sugar and fat and then sleeping on it is very unhealthy. For one, your body is not able to work it off since you are sleeping. Those cookies will become fat around your midsection for sure.
2. Shut Off those Screens
Before you climb between the sheets, make sure you shut down all of the electronics that might be running around your bedroom. University researchers from Manchester discovered that the blue short-wavelength light emitted from smartphones and tablets has an impact on the natural production of melatonin in the body – disrupting the metabolism as a result. Set yourself a clear time for shutting of electronics and trying to sleep. If possible, try to avoid having a television in your bedroom at all, as you’ll simply end up with worse sleeping patterns.
This depends on how disciplined you are though in terms of the TV aspect just mentioned. You can put a flat screen on your ceiling now – the advent of flat screens have altered the landscape. That is pretty cool to have a TV on your ceiling. Just make sure you turn it off when you want to fall asleep. It will save you some money on your energy bill as well.
3. Turn Down Your Thermostat
When you go to bed, you may be looking forward to a selection of warm cozy blankets – but the truth is that sleeping in colder temperatures could help you to burn excess calories while you sleep. Studies have shown that people who sleep in rooms at 66 degrees often burn 7% more calories than they did when sleeping in warmer rooms. The reason for this is that if it’s cooler, your body has to work harder to maintain a core temperature.
You may not be as comfortable though! You may not be able to sleep as well which is the same point. On top of this, in the summer time, your energy bills will be extremely high trying to keep your room at this temperature. It is up to you though, if you want to keep your room this cool that is your proclivity.
4. Get Complete Darkness
If you live in an area that’s constantly exposed to outdoor light, consider investing in a set of blackout blinds or curtains for your bedroom. Keep the television off (as already stated), and get rid of any glowing clocks. When your body is immersed in total darkness, you produce more of the hormone “melatonin”, which not only assists you in feeling sleepy, but also aids your ability to burn fat faster.
5. Give Yourself a Bedtime
Most people are aware of the importance of a marvelous night’s sleep, but in spite of this, a new season of their favorite television show or a busy schedule manages to get in the way of crucial rest. The best way to make sure that you hit the sack on time is to commit yourself to a healthy number of hours to snooze every night – usually between 7 and 8.
If you sleep properly, you’ll be able to burn more calories during the day – even if you’re inactive. Studies have found that well-rested people have a higher energy-expenditure than their tired peers, and burn up to 20% more calories straight after sleep.
6. Add some Spice to Your Evening
Finally, this tip might seem a little strange, but it really does work. Hot peppers and black peppers have been proven consistently as one of the best ways to burn fat, through the day and through the night. If you chow down some peppers for dinner before you go to bed, or grab some for your supper, then your body will continue to burn away unwanted fat while you sleep. In other words, don’t be afraid to tantalize your taste buds with something hotter.
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About Benjamin Roussey Benjamin is from Sacramento, CA. He has two master’s degrees and served four years in the US Navy. He enjoys sports, movies, reading, and current events when he is not working online.