Some common diets for weight loss say you could lose weight while you sleep. Most of the weight you lose when sleeping, however, can be water weight. Aim to improve your sleep quality by implementing basic techniques such as setting up a daily bedtime, minimizing light exposure before bed, and creating a quiet, sleep-promoting home atmosphere.

In this article, We will explain about the Weight Loss and Sleep.

Benefits Of Sleep for Weight Loss:

Lacking sleep, the body experiences several changes that can contribute to weight gain. Sleep deprivation causes hormone changes which regulate hunger and appetite. The leptin hormone suppresses hunger, and allows the body to expend energy. Leptin decreases sleep deprivation. On the other hand, the hormone ghrelin causes feelings of hunger — and ghrelin increases when you’re low of sleep. The temperature in your bedroom can also affect your sleep quality.

You can enhance the quality of your sleep by controlling your bedtime, lowering the temperature in your bedroom, restricting exposure to pre-sleep light and introducing a relaxation routine to help you fall asleep faster. Melatonin is a hormone that helps to control sleep-wake cycles by telling your body when it is time to sleep. You may promote the development of melatonin and help your body better prepare for sleep by dimming the lights in your home for an hour or two before you decide to go to bed. Leptin is released from fat cells and acts to reduce hunger, while ghrelin is released from the stomach and makes you feel hungry.

These hormones work together to let you know when you need more energy and when you need more nutrition.The equilibrium between the two may get compromised without enough sleep. Poor sleep habits are associated with an increased risk of obesity. This can be due to changes in the hormone levels which control your hunger and appetite. However, more work is needed. Most of your overnight weight loss can be attributed to the water you lose by sweating and breathing. Poor sleep is not, of course, the only factor in weight gain — there are others, including your biology, diet and exercise patterns, stress, and health. But the proof is overwhelming: Weight rises as sleep goes down.

So it doesn’t take long to put the weight on, or a lot of sleep deprivation. A interesting study by researchers at the University of Colorado showed that one week of sleeping around 5 hours a night led participants to gain an average of 2 pounds. Sleep has a powerful impact on the immune system, and it’s not only wound healing, but all aspects of sleep-affected recovery from illness , injury and illness. Your chance of coming down with an infection is higher when you’re deprived of sleep, so recovery can take you longer.

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Sleep Kills Gym Time:

If you’re suffering from sleep debt, anything you do feels more difficult, particularly your workouts. Poor sleep means less slow-wave sleep, which is when the most growth hormone is released. As stated earlier, a poor night of rest raises the cortisol stress hormone, which slows down growth hormone output. That means that due to lack of slow-wave sleep, the already reduced production of growth hormone is further reduced by more cortisol in your body. It’s a vicious cycle.

Sleep deprivation makes it harder for your body to heal from exercise by slowing down growth hormone development — your natural source of anti-aging and fat burning that also helps heal.

Sleep In a Cool Bedroom:

Keeping your bedroom cool is one of the most convenient, soothing, sleep-promoting options you can make for your dormant nightlife. A cool bedroom can help you sleep better, be able to fall asleep faster and wake up less often all night long.

A cool atmosphere during the night often helps the body to consume more calories. And, as studies show, a colder bedroom increases beige and brown fat development, which burns energy (aka calories) and helps to protect metabolism.

Lack of Rest Makes You Crave Food:

Leptin is a hormone produced in your fat cells. The less leptin you make, the emptier it feels your stomach. The more ghrelin you make, the more you induce appetite while also reducing the number of calories you consume (your metabolism) and increasing the amount of fat you carry.

It is the stress hormone which is also related to fat gain. Cortisol also stimulates the reward centers that make you want food in your brain. Around the same time, sleep deprivation allows the body to generate more ghrelin. Lack of sleep often drives you in the direction of the food you think you shouldn’t consume.

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Poor Sleep Changes Your Fat Cells:

The fat cells extract fatty acids and lipids from your bloodstream and avoid accumulation while the insulin works well. The fats (lipids) accumulate in your blood as you become more insulin-resistant and pump out more insulin. The extra insulin inevitably ends up storing fat in all the wrong areas, such as tissues like your liver. So this is precisely how you get overweight so you suffer from illnesses such as diabetes.

Sex for Sleep:

If you are a woman, you will get an extra bonus that comes with the climax. The hormone oestrogen output increases and helps your body to fall into a deeper sleep during your sleep cycles. Sex not only helps with your sleep life, it also improves your immunity, provides a nudge to your metabolism, and controls your menstrual cycle. Sex produces hormones such as oxytocin, the good hormone, and prolactin, a hormone created by the pituitary gland, both helping to calm the body and making it easier for you to fall asleep.

Endorphins are also released during pregnancy, which gives your body a pain-killing effect and also helps to soothe you until you sleep.In addition, sex reduces the stress hormone cortisol development and offers an immediate decrease in discomfort and anxiety.

Skip The Chocolate:

Keep in mind that cocoa contains caffeine and related chemicals. Large quantities of chocolate can cause side effects related to caffeine such as nervousness, increased urination, sleeplessness, and rapid heartbeat.

Take a Hot Shower:

The heat from the shower also gives a lift to your body temperature, leading to a quick drop in temperature when you get out and towel off, a dip that helps relax the whole system. A hot bath has the same effect, too.

Relax with breathing, meditation, or stretching:

Striking some poses before bed can have a powerful influence on sleep quality due to the focus of yoga on breathing and meditation. Yoga offers a variety of benefits, ranging from increased flexibility and strength to a calmer mind. It can calm the nervous system, release the neck and shoulders and, most importantly, allow you to focus inside, block stress and relax.

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Try a Protein Shake:

Protein shakes are beverages made by combining protein powder with water, although other ingredients are also added as well. Protein shakes may contain various forms of protein, each with its own characteristics. This will also make you stay satisfied for longer, which can make you eat less and lose body fat. Protein helps increase metabolism as it is being digested and metabolized by a lot of energy. This also helps you develop muscle, eating more calories than fat. Protein shakes is a easy way to increase your daily consumption of protein. This will help to make you sleep well.

Eat Less At Night:

While you’re not supposed to go to bed starving. When you eat a big meal in front of bed, your body works to digest it into the night long — and if your body is still working up, so are you. The later you fall asleep, the fewer calorie-dense things you will get and you will wake up feeling groggy and more likely to reach for.

Make a routine for tea time: Some of the best sleeping teas are chamomile, peppermint, lavender and valerian, which has some sedative properties. There’s something about the routine of sitting down at a calming tea cup that allows your brain to slow down and relax.