Many people have heard that sleep is important when losing weight, so they wonder: “how much sleep do I need to lose weight?”
There is no universal recipe for weight loss, but if you want to lose weight do not underestimate the importance of sleep. Good sleep is an important part of any weight loss equation, but also an integral part of maintaining your desired weight.
Good sleep helps your brain function and generally improves your psychophysical state. Sleep also plays a role in your ability to concentrate, making decisions and creativity. This will help you avoid fatigue and drowsiness during the day, which usually results in a lack of motivation to exercise and generally to move.
Good sleep also helps balance hormones, especially those who control hunger and satiety. If you are sleep deprived, their balance could be disturbed, causing you to eat more than necessary.
It may seem strange to you, but the human body is able to burn calories even during deep sleep. Indeed, scientists have discovered some of the basic conditions for burning calories during sleep. While these tips may not be as effective as real physical exercise, they are still useful for those who may not be able to devote enough time to shedding extra pounds or those who need extra “kick” to the extra pounds.
But sleep alone is not enough, various factors are needed to create a condition for increasing weight loss success. Metabolism plays a very important role in shaping our silhouette as well as detoxification. That is why it is important to establish special conditions during sleep and for the functioning of our metabolism. These are some of the most important factors that you should adopt to lose weight even during deep sleep.
Also read: 12 best weight loss activities
Get enough sleep
The magic number that is always mentioned here is about 7 and a half to 8 hours, but it changes depending on age (we need more sleep in childhood and teenage age, slightly less in old age). According to experts, lack of relaxation, even if it is just one hour less sleep than recommended, can have irreversible effects on our body. So those who sleep 5-6 hours a day may not be able to lose the same amount of calories as those who enjoy the required sleep period. The more you sleep during the night, the more active your metabolism is during the day.
Lack of rest is a type of stress for our body, and stress stimulates the secretion of the hormone cortisol, which negatively affects your form and overall health. When stressed, the body produces cortisol, which builds fat in the body. Most people are stressed almost all day, which means that their cortisol levels are always high. Such a condition leads to an increase in fat even if they adhere to strict diets and training.
How much sleep is enough?
It has long been believed that an adult needs eight hours of sleep each day to function properly and maintain health. Those obligatory eight hours of sleep were first replaced by seven to ten hours, and today they say that each person is different and that many factors affect the amount of sleep we need.
Genetic inheritance, sleep hygiene, sleep quality and daily rhythm are among the factors that determine the need for sleep. Factors that have a major impact on sleep length and quality, such as smoking, drinking, intense exercise, eating or watching television in bed, the length of time a person spends in intense light, should also be considered.
Babies and children need the most sleep. The youngest, up to three months of age, need 14 to 17 hours of sleep a day, and schoolchildren by puberty from 9 to 11. Teens still need more sleep than adults, 8 to 10 hours.
For adults, 7-8 hours of sleep is recommended, while those over 65 need less and less, about 6 and a half to 7 hours. However, these figures are also taken conditionally, because as we said, every person is different and not everyone needs the same amount of sleep. It is also interesting that women generally need about an hour longer sleep than men.
Here are some tips for easier and better quality sleep:
- Learn to relax and let go of negative thoughts – it will be easier to fall asleep and get better rest
- Do not skimp on a quality mattress – the mattress is the most important part of the bed and its quality significantly affects your rest in the morning
- Keep your pillow level with your spine
- Get a routine: Get up and rest at the same time – your body is like a little machine that loves a routine and responds positively to it
- Shorter afternoon naps (20-30 min) is good for regeneration – afternoon naps will help you recover and prepare for the day
- Sleep at least 7 hours a night – it takes so much time for the body to rest well
- Go to sleep before midnight
- Avoid alcohol and very salty foods before bedtime – you will not be able to fall asleep, and even when you fall asleep, sleep will not be good
- Darken the room and turn off the radio / television – distractions affect the quality of sleep
- Read a book before bed – the book will relax you and make it easier to sleep
- Drink warm tea before bed – it will calm you down and prepare you for sleep
- A warm bath before bed also helps ease sleep
- Avoid cigarettes at bedtime – Avoid them otherwise, especially at bedtime as they will disrupt your sleep patterns
In addition to the endless benefits we receive in the area of health and beauty, green tea can also play a key role in the weight loss project. As one of the natural remedies that improves our metabolism, this healthy tea can also provide significant consumption of calories and help prevent the storage of excess fat. Include a cup of green tea in your daily routine before you go to bed. During the night, this will allow you to get rid of excess calories, and will also initiate a detoxification process that will protect you from the possible excess pounds that can occur due to harmful free radicals in your body.
Weight training allows you to lose weight while you are awake, but also while you are sleeping. Increasing muscle mass (even slightly) speeds up your metabolism throughout the day, both when you are exercising and when you are not exercising, also when you are sleeping. This is one of the key methods for losing weight. Of course, any type of exercise helps, but with weights lifting you increase muscle mass, so the effect is better.
Nutrition is also very important in this combination of sleep and weight loss. Therefore, it is important to stay away from all the ingredients from which we could gain weight without being aware of it. Fine bed lovers may often treat themselves to a late snack or a bite of carbs before going to bed. In addition to having such meals can set you off from nightmares from weight gain, they can also block metabolism because the body has enough “fuel” to keep the body warm and the main body functions active.
If you bring in a lot of carbohydrates before going to bed, your body can’t consume all the energy it contains and stores it in the form of fat. This is because after carbohydrate intake, the insulin level in the blood increases. Insulin works by stimulating the entry of glucose into cells and its utilization for metabolic needs of cells.
If the amount of glucose available exceeds cellular requirements, glucose can be stored as glycogen (mainly in liver and muscle cells) by action of insulin, or it can be converted to fat (mainly in liver) and transported and stored to fat cells in this form.
One of the most common misconceptions is that sweating and wearing thick clothes at night are one of the secrets to losing weight while sleeping. But the opposite is true. Our body uses an enormous amount of calories and energy to keep our body warm and this helps us to lose weight. So turn off the heating and let the calories do their job and keep your metabolism high.
Also read: Regular exercise contributes to mental health