When you think about the process of losing weight, the first things that come to your mind are probably going to the gym to work ou,t and committing to a strict calorie controlled diet, but did you know that you can actually contribute to dropping those extra pounds even as you sleep? I’m talking about bedtime and the late evening that you spend at home; you don’t have to be in the gym to work towards your goal weight. Here are six **bedtime hacks to lose weight. **
1. No Food after 7PM
Have dinner early in the evening and then be strict with yourself and refrain from eating more food after 7pm. Food takes a considerable amount of time to break down within the body, and it can’t happen efficiently if you are asleep in your bed as it happens. Give yourself a good three hours for the digestion process to occur before hitting the pillow.
2. Me Time
Take some special time to focus on de-stressing every evening, because you would be amazed by how much your anxieties and worries can impact your snack craving feelings of hunger. The calmer and more relaxed you can be in the evening through to bedtime, the less likely you will be to indulge in unhealthy treats.
3. Warm Milk
Get into the habit of drinking a glass of warm milk before you go to bed. Milk contains a type of protein called casein that is helpful in building and sustaining lean muscle in the body, and it has the added benefit of boosting your metabolism to achieve higher rates of calorie burning even as you sleep.
4. Room Lighting
You need your room to be as dark as possible in order to have the best nights’ sleep. Studies have shown that women who sleep in darker conditions tend to be a healthier weight, the reason believed to be because of the more successful production of melatonin in the body that darker conditions support.
5. Prepare Lunch and Snacks
Right before bedtime, make yourself a healthy packed lunch with a few daytime snacks included. This will save you waking up in the morning and being too sleepy to do so, which leads on to saving you from spending money on some junk food when you get to work!
6. Meal Plan
Take all of the chances of binge eating before bedtime away by finding a good meal plan and sticking to it. It can be difficult to get used to at first, but it will soon become a habit and something that you don’t even think about. Plan your meals out on Sunday night and you will feel much better about your food consumption all week long.
Frequently Asked Questions
- Can I lose weight just by changing my bedtime routine?
- Yes, improving your bedtime habits can help regulate hormones that control hunger and boost metabolism, aiding weight loss.
- How does sleep affect weight loss?
- Good sleep helps balance hormones like ghrelin and leptin, reducing cravings and supporting fat burning.
- What time should I go to bed for weight loss?
- Aim to sleep between 9 PM and 11 PM to align with your body's natural rhythms and improve metabolism.
- Is it okay to use my phone before bed when trying to lose weight?
- It's best to avoid screens before bedtime as blue light disrupts sleep quality, which can hinder weight loss.
- Can drinking water before bed help with weight loss?
- Staying hydrated supports metabolism, but avoid excessive water right before bed to prevent sleep disruptions.
- Does avoiding late-night snacks really make a difference?
- Yes, eating late can interfere with metabolism and increase fat storage, so try to have your last meal at least 2-3 hours before sleep.
- How important is a consistent sleep schedule for losing weight?
- Very important! Consistency helps regulate your body's internal clock, improving sleep quality and weight management.
- Are naps helpful or harmful for weight loss?
- Short naps can be refreshing, but long or irregular naps might disrupt nighttime sleep and affect weight loss efforts.
- Can relaxing activities before bed promote weight loss?
- Absolutely, activities like reading or gentle yoga reduce stress hormones that can contribute to weight gain.
- Should I avoid caffeine in the evening to lose weight?
- Yes, caffeine can interfere with sleep quality, so limiting it after mid-afternoon supports better rest and weight loss.