Contrary to popular belief, sleeping is an active state as our body does plenty of important work while we are asleep. This includes repairing tissues and cells, restore our immune system, centralizing our memories, and rebooting our brain’s neural cells and networks.
We are burning calories all the time. For instance, a 150-pound individual burns over 440 calories in a 7-hour night rest. This is equal to a 40-minute long jog on a treadmill. Obtaining plenty of high-quality is important, but overlooked in most cases when it comes to weight control.
Here are 5 ways to lose weight while you sleep that will give you plenty of overnight rest to burn more calories and stay healthier metabolically.
Get Plenty of Sleep
Getting plenty of sleep is the best way to lose weight. Sleeping is often neglected these days thanks to our hectic lifestyle, but that’s need to change if you want to live healthily.
Another advantage of getting plenty of sleeping is it keeps your body slim thanks to the hormones such as Leptin and Ghrelin. Leptin helps you balance your energy levels by keeping your appetite low while Ghrelin triggers hunger and often commences the need to eat.
Do Resistance Training Before Bedtime
Resistance training exercises are some of the exercises you can do before going to bed every day. Burning calories is all about improving your metabolism and resistance training sessions are perfect for this.
People who engage in resistance training sessions regularly enjoy a greater resting metabolic rate of 16 hours on average after their exercise.
The training session does not need to be excessive, a basic weight lifting exercise will be enough. Although it does not push you to the limit and leave you exhausted, this will ensure persistent muscle recovery while you asleep aiding in your fat burning process.
Sleep in a Cool Bedroom
Try to keep your bedroom cool before going to bed. This is the most convenient, relaxing, sleep-bolstering choice you can make to improve your nightly sleeping ambiance. This will allow you to sleep better, fall asleep faster, and wake less frequently during the night.
A cool nightly ambiance also encourages your body to burn even more calories as a cooler bedroom triggers the production of beige and brown fats which help burn extra calories and improve your metabolic health.
A bedroom temperature of 62 to 68 F with the optimal temperature around 65F will be conducive for more sleep. As the evening progresses and we move closer to sleep, our bodies experience a natural, gradual drop in temperature.
Sleeping a in cool bedroom will boost this natural temperature decline, an important part of our body’s transition to slumber mode. This fall in body temperature during our body’s transition to slumber mode coincides with the rise in melatonin essential for both quality sleep and weight control.
Don’t Drink Alcohol Before Bedtime
Many of us love to have a drink before going to bed. You might think an evening cocktail especially close to sleeping time would be super relaxing and will aid in sleeping, but that’s not the case.
Even a single alcoholic drink close to bedtime can hamper your body’s ability to burn calories. This is because your body is trying to metabolize the alcohol you just drank instead of focusing on burning fat.
Hence, it might be okay for you to drink at dinner or close to bedtime, but if you are serious about burning fat, then you have to leave that habit.
Remove Unwanted Electronics from Your Bedroom
According to research conducted by Harvard University, electronic devices that emits blue light hampers the healthy production of melatonin while you are asleep. You need to remove all blue light devices such as mobiles, computers, tablets, etc from your room and limit your exposure to such devices as much as possible especially at night.
Another reason to limit your blue light exposure at night is that it stimulates your hunger and resistance to Insulin. This will lead to weight gain instead of weight loss along with the disruption of your body’s natural fat-burning ability.
Another study conducted in Singapore shows that long hours of TV viewing close to bedtime can cause higher levels of Triglycerides (connected to Diabetes) and lower levels of Adiponectin (a protein associated with glucose levels and fatty acid disintegration) in the human body.