7 Tips For Not Gaining Weight During Sleep

Overweight and obesity have become public health problems. It has been shown to trigger serious illnesses such as diabetes and hypertension. Sedentary lifestyle and poor diet are its best known causes, but there are also other factors that have a relevant influence. Among them, we highlight the bad habits related to sleep, which could have an important relationship with the rhythm of metabolism and its role in the fact that someone loses weight.

What is worrying specialists in relation to the subject is that,  more and more, there are people with difficulties falling asleep or sleeping the proper amount of hours.

This appears to be conditioned by previous bedtime habits, including type of diet and dinner time.

Considering that the synchrony between food and sleep is essential to maintain a stable weight;  it would be good to start building several healthy habits into your nightly routine.

Below we’ll share 7 of them so you can take them into account every night so you can lose weight while you sleep.

1. Consume tryptophan-rich foods to lose weight

Tryptophan is an essential amino acid whose function is to support the body in the manufacture of its proteins.

In addition, it is linked to increased levels of serotonin, a neurotransmitter that regulates sleep.

This compound is present in several foods, especially of animal origin:

• Milk and its derivatives
• Eggs
• Beef
• Fishes
• Banana

By including just a quarter of an ounce of this substance in your dinner, you can have a more restful sleep.

2. Avoid distractions

Getting at least 8 hours of uninterrupted sleep daily increases levels of a fat-fighting growth hormone;  and that it is associated with a lower risk of obesity.

To maintain adequate levels of this hormone you need to have a restful night, free from distractions that can cause insomnia.

Avoid distractions such as:

• Television
• Computers
• Smartphones and tablets

3. Don’t eat too much for dinner

It’s not recommended to go to sleep on an empty stomach, but it’s also not a good idea to overeat before bedtime.

A perfect dinner  is one that provides between 15 and 25% of the daily calories needed. Exceeding these limits could favor weight gain and sleep problems.

The problem is that the body becomes overloaded during the digestion process, which can cause discomfort and sleep difficulties.

The worst thing is that the metabolism slows down and doesn’t work at a good pace the next day.

4. Avoid dinner too late

Late dinner is related to obesity as, when we eat late, there is less energy expenditure and a tendency to over-consumption of calories.

It is advisable to have dinner at least three hours before going to bed, to give the body time to carry out the digestion process.

Many of the diets fail because people consume too few calories for breakfast and lunch but overdo it at dinner. Be aware of this.

5. Drink teas to lose weight

One of the best nighttime habits for sleeping well and losing weight is to have tea a few moments before going to bed.

Tea not only induces deep sleep; it also helps to relax the body and calm the appetite.

The most recommended are:

• Chamomile
• Mint
• Lavender
• Valerian
• linden
• Mint

6. Do physical activities

Although it is not recommended to exercise before bed, yes, it is important to practice them every day, at least four hours before bedtime.

Physical activity relaxes the body, reduces stress and makes our body continue to burn calories, even when at rest.

7. Keep your room dark

When you go to bed, make sure the entire room is dark so you don’t risk having your sleep interrupted.

Light stops the production of a hormone called melatonin, which is released into the body to relax and induce rest.

As much as possible, avoid exposure to intense light sources during the hours before sleep.

People who sleep in an appropriate environment are up to 21% less likely to be obese compared to those who sleep in places with light sources.

Start adopting these daily habits and see for yourself that they have a lot to do with your metabolism as well as your weight.

Remember that  to lose weight effectively, you will also have to make other adjustments to your lifestyle.