8 good habits that help you lose weight when sleeping
1. Drink protein before going to sleep
Studies show that drinking a cup of water with about 30 grams of protein before bedtime helps increase the amount of calories the body burns while resting. Protein also helps build muscle, and the more muscles you have, the more calories you burn at rest.
2. Eat a little less
Avoid eating large meals during the night and before bedtime. In deep sleep, our brain releases a growth hormone. If you eat late at night, growth hormones store food as fat instead of fuel.
3. Say no to alcohol
Drinking alcohol before going to bed will make your body metabolize alcohol while you sleep, so you will not get REM sleep (deep sleep state), which is the state when the body burns the most calories. A glass of wine for dinner is good, but remember to stop drinking three hours before you go to sleep.
4. Set a bedtime
We all admit that getting good sleep is paramount to our health, but busy schedules, movies and cell phones will prevent sleep. Sleeping enough hours every night (7-8 hours) helps your body burn more fat. A study of the American Journal of Clinical Nutrition shows that people who are well rested will burn more calories by over 20% after eating compared to those who sleep less and don’t not sleep on time.
5. Avoid exercising before going to bed
Exercise awakens our body, making it difficult to achieve a good night's sleep. Schedule your work-outs in the morning. It will awaken your body and keep you energized throughout the day. But if for some reason you can not exercise in the morning, do it at least four hours before bedtime.
6. Turn off all electronic devices in the bedroom
A study conducted at Harvard University has found out that short-wavelength green light emanating from tablets and smartphones hampers the production of melatonin, a hormone that supports sleep. Another study conducted by researchers in Singapore shows that watching TV for many hours increase triglyceride levels, leading to a higher risk of diabetes and lower levels of adiponectin (a protein that regulates glucose levels and decomposes fatty acids) in the body.
7. Turn down the air conditioner
Sleeping in a cold room promotes the storage of BAT (brown adipose tissue) that helps burn fat stored in the abdomen, thus keeping us warm. One study shows that people who sleep in the room with temperature of about 18 degrees could burn more than 75 calories compared to those who sleep in a warmer room.
8. Sleep in a completely dark room
Sleeping in the dark helps your body to produce a melatonin hormone, which not only creates a good night's sleep, but also supports the production of brown fat that contains mitochondrial to burn calories.
By: Dinah Gutierrez