If you are keen about losing weight in a subtle and less stressful way, you can actually do so through sleep. Here’s how to sleep and shed those extra pounds.
Make Your Room Cooler
Sleeping in cooler temperatures could help you burn more calories overnight. People who slept in cooler rooms burned more than 7 percent more calories while they slept than those in warmer rooms, reported a study in the journal Diabetes.
The reason for this could be attributed to the fact that their bodies worked harder to raise core temperature to a stable level and this burns off calories. While 7 percent doesn’t sound like much, it could help you burn an extra 100 calories over 24 sleeping hours.
Turn All Screens Off
Before you get ready for bed, shut down all bedroom electronics. Manchester University researchers found that short-wavelength blue light, which is emitted from tablets and smartphones, disrupts the body’s production of melatonin and, as a result, could disrupt metabolism.
It is best to set a time to turn everything off before going to bed. Researchers in Singapore linked long television screen time with higher levels of triglycerides (associated with metabolic syndrome and diabetes) and lower adiponectin (a protein involved in regulating glucose levels and fatty acid breakdown).
Have A Bedtime
You know you need to get enough sleep, but somehow a busy schedule tends to affect a beauty rest. By committing to a healthy number of sleeping hours per night (experts recommend 7 to 8 hours), you burn more calories throughout the day—even when you’re inactive.
An American Journal of Clinical Nutrition study found that well-rested people’s resting energy expenditure was 5 percent higher than that of their tired peers.
They also burned 20 percent more calories after eating than people who skipped sleep. Related research found that lack of sleep makes fat cells less sensitive to insulin, a metabolic change linked with obesity.
Fit Protein Into Your Meals Before Bed
If you are one those people prone to having a snack before going to bed, you can stock your fridge with protein shakes.
Researchers from Florida State University found that men who had a shake with 30 grams of protein before bed experienced a higher resting energy expenditure (how much energy, or calories, the body burns at rest) the next morning morning compared to those who ate nothing before bed.
More so, protein may also aid muscle repair overnight. The more muscle mass you have, the more calories you burn at rest.
Turn All The Lights Off
If you live in an area that gets exposed to outdoor lights, you may want to consider using blackout curtains or shades for your bedroom. Turn around any glowing clocks and keep the TV off.
A study published in the Journal of Pineal Research says that when you’re in complete darkness, your body produces the hormone melatonin, which not only makes you feel sleepy, but can aid in the production of calorie-burning brown fat.