Experts reveal how to lose weight while you sleep [Beuzz]

Get enough sleep

“Aim to get at least 7-9 hours of sleep per night to support healthy weight management,” she says. “Research has shown that people who sleep less tend to weigh more and have higher body fat percentages.” While the number of hours is important (and many of us struggle to get those precious hours), the quality of your sleep is just as important.

Optimize sleep quality

Getting high-quality sleep, Gasia said, is essential for burning fat. “Create a comfortable sleep environment by keeping your bedroom cool, dark, and quiet,” she said. “Limit screen exposure before bedtime and avoid caffeine and alcohol.” This will help you fall into REM sleep, a phase of sleep where your brain activity, breathing, heart rate, and blood pressure increase, and it’s also when you’ll “burn the most fat while sleeping.” added Rachel MacPherson, a Certified Personal Trainer and Sports Nutrition Specialist. Finally, “minimize the amount of light around you,” says Yelena Wheeler MPH, RDN and MIDSS Registered Dietitian Nutritionist. That means darkened shades in the bedroom, limited TV, and no flashlights.

Sleep at the same time every day

“Having a sleep pattern helps keep the body balanced,” says Blanca Garcia, dietitian nutritionist. “The body is a system; a balanced system can also affect the way you eat; good sleep keeps you in a cycle of good habits even while eating. It may sound silly, but setting an alarm to remind you to be in bed in 15 minutes can help regulate sleep patterns.

Follow a healthy diet

Many people want to know “will I gain weight if I sleep after eating?” and the short answer is no. A healthy, balanced diet supports overall weight loss and also impacts how fat is burned during sleep, but it boils down to calories going in and out over a 24-hour period. “Focus on whole foods such as fruits, vegetables, lean proteins and whole grains,” Gasia says. “Avoid processed, high-sugar foods that can disrupt hormones and promote weight gain.” But, MacPherson added, skipping carbs at night is a fat-loss myth. “It’s about the overall calorie balance (input/output) and not what happens at a particular time of day or night,” she said.

To manage stress

Stress is a big sleep disrupter and can promote weight gain in general. Practice stress management, Gasia said, such as “meditation, deep breathing or yoga to promote relaxation and reduce stress levels.” Conversely, a lack of quality sleep “definitely increases stress levels which can affect weight loss goals,” Garcia said. “Therefore, sleeping well is a great way to complement a healthy lifestyle.”

One way to manage stress before bed is to use natural essential oils to improve sleep, said Po-Chang Hsu, medical doctor (MD) and medical content expert at SleepingOcean.com. “Some people think the smell of lavender and similar oils like chamomile and marjoram create a soothing scent in the room that helps them relax and makes it easier to fall asleep,” she said. “Try a few drops in a humidifier that can work while you sleep.”

How many calories do you burn while sleeping?