How to lose weight while sleeping at night

Heather Campbell
 min read

How to lose weight while sleeping at night: getting enough high-quality sleep will make sure your body gets the rest it needs and eliminate the risk of weight gain due to a sleep deficit.

How to lose weight while sleeping at nightIt might seem crazy, but did you know that you can lose weight while you sleep? Believe it or not, but with a bit of effort, you can become thinner… in bed!

However, it is not so much a case of actually losing weight in your sleep successfully, but more a case of avoiding weight gain due to not sleeping enough.

In the end, it comes down to the same result: less pounds on the weighing scale.

To lose weight, you have to sleep. If you want to lose weight in the most efficient way, you will not want to ignore this advice.

Rather, you’d want to take advantage of the benefits of this slimming sleep cure, it is better to know the best ways to use it.

How to lose weight while sleeping at night: Introduction

To lose weight, you must sleep well. So only high-quality sleep will help with weight loss.

Many factors can reduce the quantity and quality of one’s sleep. They negatively impact your body shape and size (which reduces the likelihood of having a positive body image). So sleeping well is indeed crucial for a balanced weight.

You can read up on more sleeping tips in our other articles:

In short: a good night’s sleep will help you get rid of those extra pounds!

Why is it important to sleep well to lose weight?

Sleeping well is essential for many things:

  • morale
  • tonus
  • health
  • beauty
  • immunity

Surprisingly, the quality of sleep also contributes to weight balance. Many studies reveal a link between weight gain and sleep debt.

For example, a person that sleeps less than 7 hours a night tends to gain more weight than others.

During sleep, we secrete leptin, a hormone that makes us feel full and allows us to metabolize sugars better.

When you have a sleep deficit, you get a bigger appetite and feel more attracted to fatty and sweet products.

A lack of sleep also leads to behavioral changes. When we sleep less, we have more time to eat, especially to snack.

We also feel tired the next day, so we move less.

Sleeping in a proper bed that’s tailored to your weight is also important to ensure you get a good night’s sleep; therefore, check out these top bed frames for overweight people.

How to lose weight while sleeping at night: Follow the principles of a sleep diet

The timing and composition of meals can go a long way in restoring quality sleep.

And the good news is that what is good for your sleep is also good for your figure!

Take into account your digestive sensitivity

Difficult digestion, a bloated stomach, or acid reflux can disrupt sleep. For example, choosing particular foods according to your tolerances is important.

It also helps to adapt how you cook, for example, soak and simmer veggies, cook fruits and vegetables, etc.)

Maintain a set meal schedule to get a good night’s sleep

Meals help to synchronize the body. It’s best to finish dinner 2 to 3 hours before bedtime to help you fall asleep more easily. This way, you don’t start your night in the middle of digestion.

And you get a significant nighttime fasting window, which would help you lose weight!

The ideal is to have breakfast in the morning, lunch around 12–13 pm, and dinner around 7–8 pm.

Staying well hydrated for a better night

As you get older, your body slowly starts falling back. And if you’re a little like me, you also know drinking a liter of tea before bedtime is a bad idea.

You don’t want to risk getting up several times during the night to go to the bathroom.

The best thing to do is spread out the drinks in moderate amounts during the day, including at dinner.

Above all, alcohol should be avoided as much as possible. It helps you fall asleep at first but makes you feel less sleepy or even causes insomnia.

Vegetarian dinner for better digestion

Boost the secretion of serotonin and melatonin by having meals composed of whole grains, vegetables, quality oil, and fruit.

By stabilizing blood sugar levels over the long term, eating slow-release carbohydrates in the evening avoids hunger during the night, which can be responsible for nighttime awakenings or disturbed sleep.

On the other hand, it is better to avoid foods rich in animal proteins, such as meat, fish, eggs, or dairy products.

Some of these foods are rich in tryptophan, but they contain other amino acids that can disrupt sleep by increasing digestion time and body temperature.

We also avoid anything heavy to digest: fried foods, cooked fats, dishes with sauce.

Limit coffee consumption for better sleep

Coffee is great, but watch the amount and timing! Caffeine is a powerful stimulant that:

  • impacts the sleep/wake cycle
  • increases sleep latency
  • decreases total sleep time
  • increases light sleep phases at the cost of deep sleep, causing more frequent awakenings

As a general rule, it’s best not to exceed 3 to 4 cups per day and avoid drinking it after 3 pm.

You must also consider your personal sensitivity, as the arousing effect varies considerably from one person to another (mainly for genetic reasons).

There are slow and fast metabolizers. Depending on the person, the body can take 2 to 10 hours to eliminate only half of the caffeine!

Leave the stress at the door

The tensions build up during the day not only disturb your sleep. They also have an impact on your eating behavior.

You probably already know that adrenaline tends to sharpen our senses to increase our performance.

Another stress hormone called cortisol (secreted by the adrenal glands) makes you fall on the dark side of the force by charming cravings.

Cortisol promotes the maintenance of fat in the body. It disrupts insulin and serotonin secretion, a neurotransmitter whose role is to modulate appetite.

So don’t turn your room into a battlefield.

The household battles stop at the doorstep. Your bedroom must be a space of serenity for calm and peaceful nights.

What can I do to stop snacking?

Snacking is a bad habit that many people have, and it does not help at all to maintain a good weight and high-quality sleep.

Why do some people snack at night?

There can be several reasons.

The first reason can be an emotional need for sweet snacks after a meal. It’s comfort food we crave when the evening brings back or offers new sources of stress.

The second reason can be an unbalanced diet. For example, suppose dinner is too rich in poor quality sugar (high glycemic index). In that case, variations in blood sugar levels can generate cravings.

In the same way, if the day’s meals are skipped or taken in a hurry, the person makes up for his energy-delay in the evening. They might also snack to release the possible gathered mental stress.

How to remedy these food intakes?

For people who snack in the evening, a good balance of foods must be restored.

You must consume enough tryptophan and cereals or whole grains to fill without fluctuations in blood sugar.

In the case of emotional snacking, a mindfulness treatment like sophrology or behavioral therapy is necessary.

How to lose weight while sleeping at night: Conclusion

Getting enough sleep will allow you to avoid weight gain and other health problems due to a lack of sleep.

In order to promote sleep of a higher quality, we discuss some sleep diet tips in this article so you know how to lose weight while sleeping at night.

In summary, these are the sleep tips for plus size people to help you avoid weight gain:

  • be aware of what you eat: stay hydrated but don’t overdo it or you’ll have to get up to pee, avoid caffeine and stress before bed, opt for a vegetarian dinner to help your digestion
  • pay attention to when you eat: the more time can pass between when you last ate and when you go to sleep, the better
  • avoid frequent unplanned snacking, especially before bed
About Heather Campbell

As a nutritionist, my field of specialization is science-based nutritional advice but more importantly, it is my goal to share capturing and inspiring stories, examples and solutions which can help plus-size individuals overcome their specific difficulties. Read More