When it comes to weight loss, many of us first think of diet and exercise. However, there is one thing you can do every evening that can make a big difference in favor of weight loss.
You may not have known this, but good sleep is crucial for weight loss. Lack of sleep leads to reduced alertness, slower reaction time, and impaired memory storage.
Moreover, insufficient sleep can also lead to a decrease in immune function and the release of growth hormones, as well as leptin and adiponectin hormones, both of which play a key role in fat gain and loss. Here’s a habit you should practice if you want to sleep better and, as a result, lose weight.
Good habits for even better sleep If you want to control your weight, stop eating (or at least avoid heavy meals) a few hours before bedtime. Going to bed with a full stomach can disrupt a peaceful sleep, which disturbs the hormones that tell us when we’re hungry and when we’re full. As a result of poor sleep, you may feel hungrier throughout the day. Additionally, inadequate sleep can lead to cravings for food that provides a quick energy boost, often high in added sugars or other highly refined carbohydrates, thereby adding calories.
Nutritionists therefore advise having a balanced dinner with at least 25 grams of protein and stopping eating after dinner! While calories consumed right before bed do not automatically prevent weight loss, it’s easier to overeat when snacking after dinner, especially if the food is high in fats and calories.
Additional tips for better sleep:
Routine nighttime snacking can lead to a lack of interest in breakfast because you’re still full from the previous night. As a result, you perpetuate a cycle of consuming too few calories during the day and too many at night, which can hinder your long-term weight loss efforts.
For a bedtime snack, choose a modest portion of high-protein food, such as Greek yogurt or a handful of pistachios. Try to have dinner as early as possible and make it a regular habit.
Here are a few best practices to help you maintain sleep quality (and therefore facilitate weight loss):
- Establish a sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This allows your body to establish a natural rhythm. Aim for a full 7 to 9 hours of sleep each night.
- Be consistent: It’s common to think of sleep as something you can “catch up” on. However, our bodies aren’t like bank accounts; we can’t withdraw and deposit sleep whenever we want. We need consistent and ample rest.
- Limit distractions Give your devices a break! TV shows, video games, and funny cat videos can wait until the next day. Set a bedtime reminder on your phone or stick a note on the TV to remind yourself of your sleep time.
- Seek help Feeling overwhelmed with responsibilities? Delegate them to others. Ask your children to help with dishes or get your partner involved in evening tasks. Check if a colleague can share some of your workload on critical deadlines. This way, you don’t have to stay up late finishing other tasks.
- Embrace the unexpected Occasionally, there will be sleepless nights. When that happens, try to avoid frustration – that stress can further disrupt your sleep pattern. Simply accept the interruption, consider it temporary, and try all the good sleep rituals again for a better night’s rest the next time.
