If you’re looking for how to lose weight while sleeping, well here are 11 suggestions for you,on how to lose weight while sleeping. That’s correct.
According to Luke Coutinho, a Holistic Nutrition expert in Integrative and Lifestyle Medicine, sleep is a crucial component of weight loss. He clarifies, “Detoxification of the body and brain, repair, rejuvenation, growth, healing processes, fat burn, muscular growth, muscle recovery, and hormonal balance are all part of this period.
Through numerous sleep cycles, we require approximately 7-8 hours to accomplish these activities. It is hard to reduce weight unless we push our bodies through these cycles.”
Without getting out of bed, here are 11 weight loss methods to help you slim down
While sticking to the greatest types of exercise and nutrition will help you lose weight, it’s also vital to remember that good health requires both quality and quantity of sleep.
Poor sleep, according to Coutinho, causes belly fat, low energy, cravings, irritability, a stressed mind, toxins, acidic bodies, and inflammation.
Most of the difficulties listed above are likely to occur if you don’t get enough sleep even for a single night. Coutinho offers 11 natural weight reduction tips to help you obtain a good night’s sleep while also increasing fat burn:
1. Sleep-inducing spices
Nutmeg: It has a high amount of magnesium, an essential mineral in the body that may relieve nerve tension and even increase the release of serotonin, which provides a sensation of relaxation or drowsiness, and is used to ensure a comfortable sleep.
In the brain, serotonin is converted to melatonin, a sleep-inducing hormone that helps persons with insomnia and restlessness at night.
Ginger: can aid digestion and help you relax before going to sleep.
Lemongrass: helps to soothe the nerves and relieve the symptoms of worry and weariness brought on by stress.
Liquorice: It aids in the maintenance of healthy cortisol levels, which are important for proper sleep.
Cloves: contain the active ingredient eugenol oil. About 60-90 percent of each clove is made up of this oil. The anaesthetic and aromatic qualities of the oil are well-known.
2. Indulge in the appropriate bedtime beverages
When you don’t have any caffeine in your system, you sleep the best. So, from the afternoon onwards, avoid coffee and caffeinated teas, and make bedtime teas a part of your sleep routine.
These teas should be caffeine-free, have calming, cleansing, and sleep-inducing characteristics, and help alkalise your body, as losing weight is difficult for an acidic body.
Chamomile, rooibos, or fennel seed tea with a dash of nutmeg, or turmeric milk (almond/coconut) with a touch of pepper/cinnamon/cardamom are some of the detoxifying drinks.
You could also make a relaxing beverage with psyllium husk (2 tbsp), nutmeg (1/4 tsp), Ceylon cinnamon (1/4 tsp), and raw coconut vinegar (1 tsp) in a glass of water. You might also consume ginger tea before bed to improve your sleep and, as a result, lose weight.
Boil two cups of water with one inch of grated ginger, reduce to half, and add freshly squeezed lemon.
3. Avoid eating fruits right before bed
Fruits are a nutritious snack, but they’re not a late-night snack because they’re heavy in sugar, which excites and stimulates the brain. While fruit sugar is good for you, our bodies don’t need it at night. If we don’t use what we consume, it just gets stored as fat.
4. Exercising deep breathing
When you’re anxious, sleeping is impossible. You must be in a parasympathetic state to sleep, and deep breathing is one of the most effective ways to do this. When you take a deep breath, the vital force of oxygen is activated in a million cells in your body, which is necessary for your body to relax.
Simple breathing techniques, such as left nostril breathing, will help you sleep peacefully for seven hours. Try it for 15 days straight to watch how your sleeping pattern changes and transitions.
It’s far more effective than sleeping pills. Other sleep-inducing activities include praying, practising gratitude, and visualising pleasant outcomes.
5. Make sure you get enough activity during the day.
While we sleep, our beard hair grows faster. This is due to the fact that growth occurs when you sleep. Similarly, when we exercise, we do not burn fat or build muscle; in fact, when you sleep, you tend to lose weight.
Athletes have a schedule that includes training, eating, and sleeping since sleep is when they recover. As a result, it’s critical to schedule some form of activity during the day in order to take advantage of sleep’s power and magic.
However, avoid an intensive workout right before bedtime because the endorphin rush may promote restlessness, making it difficult to fall asleep.
6. Eat a light and balanced dinner early in the evening.
From evening onwards, your body is more concerned with healing, repairing, recycling, detoxification, and elimination than with digestion. For weight loss to occur, all of these steps are critical.
When we eat late and substantial dinners, our digestive processes consume about 80% of our energy, leaving only 20% for other processes. One of the main reasons we wake up heavy, languid, and puffy after a late dinner at a party is because of this.
An optimal method to do it is to finish dinner about 8 p.m. and begin an Intermittent or Dry Fast, which you will break the next day at 8 a.m. This gives your body about 12 hours to complete its cleansing and healing processes.
When it comes to dinner, it’s also critical to strike the correct nutritional balance. A perfect dinner includes a small amount of carbohydrate to induce serotonin production, protein to aid muscle repair overnight (the more muscle mass you have, the more calories you burn at rest), fats for repair mechanisms and hormonal health, and fibre to allow smoother bowel movements the next day.
7. Eat meals that help you sleep
Certain foods aid in the release of hormones such as serotonin, tryptophan, and melatonin, as well as nutrients such as magnesium, calcium, vitamin B6, B12, and zinc. All of these have a calming and relaxing effect on the body, either directly or indirectly.
The tryptophan/sleepy effect can take anywhere from 30 minutes to an hour to manifest. Because humans don’t produce tryptophan naturally, the more we consume, the better.
Furthermore, foods like almonds, seeds, avocados, bananas, oats, chickpeas, and green peas are examples of foods that induce sleep, which might help you lose weight in the long run.
Trail mix of 4-5 soaked almonds, 2 walnut halves, 1/2 tbsp soaked pumpkin seeds (with a tsp of cacao nibs if desired) and a tbsp homemade almond butter are some sleep-inducing goodies.
8. Take a long shower to unwind
When you shower before bed, your body’s thermostat is activated, causing you to fall asleep faster. Lower levels of the stress hormone cortisol, which is also a fat-storage hormone, are associated with better sleep.
Get yourself an Epsom salt bath to take it a step further. It contains magnesium, which acts as a muscle relaxant and sleep inducer.
9. Avoid using technology an hour before bedtime
Melatonin production is affected by light and darkness. Melatonin is a melatonin-like sleep hormone that is light-sensitive. Blue light from devices such as phones, televisions, iPads, and computers suppresses the secretion of melatonin, making it impossible to fall asleep.
As a result, it’s a good idea to turn off all electronics, including wifi routers, an hour before bedtime. You may use that hour to pray, meditate, read a book, journal, spend time with your family, or make love instead.
10. Use of the sun during the day
Our biological clock is mostly controlled by light, which influences everything from body temperature and metabolism to sleep. Melatonin secretion stops when we go outside and expose ourselves to natural light.
This aids in the regulation of your biological clock and keeping you in sync with the 24-hour daily rhythm of the earth. Within an hour after waking up, it’s a good practise to expose oneself to the morning light for about 30-45 minutes. A walk, an outdoor workout, or simply sitting on the window sill or on the balcony can all help.
11. Set aside time with your mate for peace and affection.
Sex is a healthy approach to relieve stress and sleep better. The relaxation-inducing hormone prolactin is released after sex, which may help you fall asleep faster. During orgasm, the ‘love hormone’ oxytocin is produced, which promotes sleep.
It also causes your body to release feel-good chemicals, which helps to relieve stress and increase pleasure, calmness, and self-esteem. Reduced stress results in reduced cortisol levels and increased fat burning.