7 Tips to Lose Weight While You Sleep

July 20, 2016
Although you should avoid eating a late dinner or very large portions, you can enjoy a tea before going to bed to promote better sleep and calm your appetite.

Because you need to synchronize your meals and sleep in order to maintain a stable weight, it’s a good idea to start incorporating a few tricks into your nightly routine if you want to lose weight while you sleep.

Obesity and being overweight have become serious public health problems that are proven to be major triggers for diseases like diabetes and high blood pressure.

Physical inactivity and having a poor diet are the most well known causes, but there are other factors that have plenty to do with this epidemic.

Among them are your sleeping habits, which have an important impact on your rate of metabolism and the body’s ability to lose weight

What’s worrying experts on this subject is the fact that more and more patients are having difficulty falling asleep or getting adequate amounts of sleep at night.

This is influenced by your habits before you go to bed, including the time that you eat and the type of food you choose.

Here are seven tips you can incorporate in your routine and diet. Pay attention!

1. Choose foods that are rich in tryptophan

Foods with tryptophan to lose weight while you sleep
Tryptophan is an essential amino acid; it’s function is to assist the body in building proteins.

It’s related to an increase in your serotonin levels, a neurotransmitter that regulates sleep.

There are many foods that contain tryptophan, most of them come from animal products:

  • Milk and dairy products
  • Eggs
  • Meat
  • Fish
  • Bananas

By just adding a quarter of a gram of this substance to your dinner you’re more likely to rest better; in turn, this will help you to lose weight while you sleep.

You want to know more?

Get better sleep with these 5 dinners

2. Avoid distractions

When you sleep for at least eight hours a day without interruption it boosts the levels of a growth hormone that breaks down fat and is associated with lower rates of obesity.

To maintain adequate levels you should ensure you get a good night’s rest without distractions that can shorten your sleep cycle.

Avoid things like:

  • The television
  • Computers
  • Smartphones and tablets

3. Don’t eat too much

Large portion of food on a plate
You shouldn’t go to bed on an empty stomach, but it’s not recommended to eat too much before bedtime, either.

The perfect meal would contain between 15 and 25% of your daily caloric intake. Getting more than this can influence weight gain and cause problems sleeping.

The trouble is that you can overload your body during the process of digestion, causing discomfort and difficulty sleeping.

The worst effect, however, is that your metabolism will slow down, which continues into the following day.

4. Avoid eating a late dinner

Having dinner too late in the evening is related to obesity because you are exerting less energy and have a tendency to consume too many calories.

We recommend to eat dinner at least three hours before going to bed so your body has time to carry out all its digestive processes.

A lot of diets fail because people eat fewer calories for breakfast and lunch, while exceeding what they need for dinner.

5. Drink teas

Woman drinking a cup of tea
One of the best weight loss habits you can get into before going to bed is to drink a cup of tea.

They not only induce deeper sleep, but also help relax the body and soothe your appetite.

We recommend the following:

  • Chamomile
  • Mint
  • Lavender
  • Valerian
  • Linden
  • Mint

6. Get exercise

While it’s not the best idea to exercise right before bedtime, it’s important to get some exercise each day, at least four hours before going to sleep.

Physical activity relaxes your body, reducing stress and helping you continue to burn calories even as you rest.

Do not forget to read:

7 easy exercises to burn belly fat

7. Keep the bedroom dark if you want to lose weight while you sleep

Woman sleeping in a dark room
When you go to bed, make sure the whole room remains dark to avoid interrupting your night’s rest and to help you lose weight while you sleep.

Light slows down the secretion of a hormone known as melatonin, which your body releases to help you relax and fall into a deep sleep.

If possible, try to avoid exposure to strong light sources in the hour before you go to bed.

People who maintain a good sleeping environment have up to a 21% less risk of being obese, compared to those who sleep in places where there’s an abundance of light.

Try to implement all of these good habits in your daily life, because they have a lot to do with maintaining a healthy metabolism and weight.

Of course, to really achieve weight loss you also need to incorporate other adjustments to your lifestyle.

  • Amzallag, William. “De perder peso, al control del peso.” Revista cubana de investigaciones biomédicas 19.2 (2000): 98-115.
  • Cañamares, Esteban, and Esteban Cañamares Medrano. ¿ Por qué no puedo adelgazar?: las causas psicológicas de la obesidad. Vol. 3. EDAF, 2002.
  • Rodríguez-Rodríguez, E., et al. “Percepción del peso corporal y medidas adoptadas para su control en población española.” Nutrición Hospitalaria 24.5 (2009): 580-587.