Losing weight can be a tough process, but it doesn’t have to be. There are a few small changes you can make to your bedtime routine that will help you lose weight quickly and effectively. Here are eight of the best bedtime habits for losing weight:
1. Avoid Eating Late at Night
Eating late at night is a major contributor to weight gain. When you eat close to bedtime, your body has less time to burn off the calories, which leads to them being stored as fat. Instead, try to eat your last meal of the day at least 3 hours before you go to bed. This will give your body time to properly digest the food and burn off the calories.
2. Avoid Caffeine Before Bed
Caffeine is a stimulant that can keep you awake at night and make it difficult to lose weight. Caffeine increases your heart rate and blood pressure, which can prevent you from falling asleep. “Cutting out caffeine four to six hours before bed will improve sleep quality,” says Sleep Foundation.
This means no coffee, tea, or energy drinks before bed. However, if you can’t imagine giving up your nightly cup of tea, try switching to herbal tea instead. Herbal teas are naturally caffeine-free and can help you relax before bed.
3. Drink Chamomile Tea Before Bed
Chamomile tea has several health benefits, one of which is promoting weight loss. Chamomile tea is a natural diuretic, so it will help you lose water weight. Drinking a cup of chamomile tea also promotes relaxation, which will help you sleep better.
4. Avoid Alcohol Before Bed
Alcohol might help you fall asleep, but it disrupts REM sleep and makes it harder to lose weight. In addition, alcohol is high in calories and sugar, which can lead to weight gain if consumed in excess. If you want to lose weight quickly, it’s best to avoid alcohol before bed altogether. However, if you enjoy winding down with a glass of wine or beer at night, try limiting yourself to one drink instead of two or three.
5. Establish a Regular Sleep Schedule
Establishing a regular sleep schedule will help regulate your body’s natural circadian rhythm and promote weight loss. When you stick to a regular sleep schedule, your body knows when to expect sleep and when to expect wakefulness. This helps regulate hunger hormones like ghrelin and leptin, which can prevent overeating and promote weight loss.
6. Avoid Electronics Before Bed
The blue light emitted by electronics can disrupt your sleep cycle and make it difficult to lose weight. “Blue light suppresses melatonin production,” says WebMD. Melatonin is a hormone that helps regulate your sleep/wake cycle. If possible, avoid using electronics for at least an hour before bedtime so that you can drift off to sleep more easily.
8. Practice Relaxation Techniques Before Bed
Practicing relaxation techniques before bed will help reduce stress levels and promote weight loss. Chronic stress contributes to cortisol production. Cortisol is a hormone that promotes fat storage in the abdominal area. By reducing stress levels before bed, you’ll reduce cortisol production and promote weight loss.
Some great relaxation techniques to try include:
- Deep breathing exercises
- Progressive muscle relaxation
Making these simple changes to your bedtime routine can help you lose weight quickly—without having to go on a diet. So if you’ve been struggling to lose weight, try incorporating some or all of these bedtime habits into your routine to help you lose weight quickly and effectively.