In this post, I’m going to take a deep dive into bedtime habits to lose weight quickly.
I’ll explain what you should do that may help you lose weight.
Losing weight can be the most challenging task for some people.
But here’s the thing:
When trying to lose weight, it is essential to have good bedtime routines.
For example, how many hours you sleep at night.
You must regulate and maintain a healthy sleep at night.
Because, according to research, your body functions better if you take proper sleep at night.
Besides adequate sleep, there are many other factors and bedtime tips that you should do to have a healthy weight.
So, let’s look at the key bedtime habits to lose weight quickly — starting with keeping a regular sleep routine.
Table of contents
1. Keep a regular sleep schedule
Let’s start with the basics.
Having a consistent sleep schedule helps your body burn more calories and stay healthier.
When you sleep less, you wake up tired, and your body needs energy, and it starts producing more hunger hormones (such as ghrelin, which stimulates appetite), so you eat more, which results in gaining weight instead of losing it.
Therefore you should plan accordingly and take adequate hours of sleep.
This way, you will be to shape up your body and maintain a healthy weight.
But wait, how many hours of sleep do you need to lose weight?
You should get 7-9 hours of sleep at night.
According to scientists, you should go to your bed around 10 pm and wake up around 6 am.
In essence, regular adequate sleep is good for the body.
2. Sleep in a cool room
This may sound a bit weird but sleeping in a cool room helps you burn more calories.
Low temperatures help the body to activate brown fat and make it easier to lose weight, say experts.
According to research, people who slept in rooms cooled to 66°F (18°C) for a month increase their body’s calorie burn by 42 percent.
So open your windows and enjoy the fresh, cool night air, which helps increase calorie burning and also helps you fall asleep quickly.
But, make sure not to wear too many clothes as it will also keep you warm.
3. Sleep in a dark room
I am sure you are aware that sleeping in the dark gives you a sound and smooth sleep.
In other words, the darker the room, the deeper the sleep.
But here’s the most important thing:
Scientists believe sleeping in a dark room helps your body produce the hormone melatonin, which increases metabolism and weight loss.
So make it a habit of sleeping in darkness to keep yourself in good shape.
4. Have a protein shake before going to bed
Numerous research has proven that drinking a protein shake before bed increases burning calories while resting.
For obvious reasons, it can help you boost your muscle growth during sleep.
What should you do?
Well, you should have at least 30 grams of protein shake 20 to 30 minutes before going to sleep.
But remember this: it would help if you made it a habit to have a protein shake every night before bed.
Besides, this is further going to boost your immune system too.
5. Drink a cup of tea before bedtime
Having a cup of tea before bedtime will help you fall asleep and also help you lose weight while you sleep.
But how does the tea work in the body?
Several studies show that tea is rich in polyphenols and catechins, which are natural compounds that may help heighten weight loss by promoting fat burning and speeding up metabolism.
So what tea is best before bed?
You can drink:
- Lavender tea
- Valerian tea
- Chamomile tea
- Lemon balm tea
- Peppermint tea
But in general, experts recommend that you avoid adding sugar to your tea before bedtime.
Keep reading: 5 fat burning tea you should be drinking for weight loss.
6. No snacks before bed
There are four key things you can do to improve your bedtime habits to lose weight quickly:
- No chocolate
- No fatty foods (like pizza, burgers, burritos, fries with ketchup, etc.)
- Avoid ice Cream
- No Soda
Avoid these snacks will speed up your weight loss.
By the way, you should also avoid alcohol and caffeine in the evening for a night of better sleep.
7. Do moderate 5-minute exercise
Make it a habit before you go to bed every day to do a gentle 5-minute low-impact workout.
So, what kind of exercise should you do before bed?
You should do:
The good news is that doing these moderate exercise every night before bed help you lose weight and stay mentally strong.
There are various health exercises that you can choose to maintain your health.
So exercise more to have a healthy life ahead.
Note: People who have sleep disorders should avoid bedtime exercise.
8. Brush your teeth after dinner
Brush your teeth after dinner is actually pretty helpful when it comes to losing weight.
There is a logical explanation for this:
Nutritionists explain that you should take your dinner about three or four hours before bedtime.
Therefore it is recommended to brush your teeth after the last meal of the day.
In that way, psychologically, the fresh minty taste will signal to your brain that you are not supposed to eat again because your teeth are clean.
Good luck in your weight loss journey!