9 Best ‘Sleep Extension’ Techniques for Weight Loss | XpertsReviews.com

9 Best 'Sleep Extension' Techniques for Weight Loss

Did you know that a lack of sleep can hinder your weight loss goals? In addition to exercising and following a nutritious diet, getting enough rest is crucial for weight loss. That’s why we spoke with registered dietitians who reveal their best “sleep extension” techniques for weight loss that can help you get better, longer Zs.

Research shows that various sleep extension techniques can be an excellent addition to a weight loss regimen. For example, according to a study Published in JAMA Internal Medicine, people who extended their sleep duration saw their calorie intake reduced by about 270 calories per day. Needless to say, better quality sleep pays off.

“When you are more rested, you have the energy to be active [to] burn more calories,” explains The Nutrition Twins®, Tammy Lakatos Shames, RD, CDN, CFTAnd Lyssie Lakatos, RD, CDN, CFT, members of our Council of Medical Experts. “You also have the energy to exercise to build lean muscle tissue, which speeds up your metabolic rate, helping you burn more calories, even while you sleep. “

However, when you don’t sleep well, you become tired, which can negatively impact your judgment. “Lack of sleep makes it harder to make rational decisions, and even if you have less energy, you’ll worry less about [your choices]– many people will simply grab the quickest meal or snack they can find,” The Nutrition Twins tell us.

When you’re tired, your brain craves the quickest pick-me-up it can find, like refined carbohydrates and/or sugar, which are high in calories and provide no nutrients or fiber. Additionally, lack of sleep makes it difficult to find the motivation to workout. You’re more likely to skip the gym and burn fewer calories.

“Plus, when you don’t get enough sleep, you have higher levels of [hunger] ghrelin hormoneso you’re hungrier,” the Nutrition Twins add. “Lack of sleep also decreases leptinyour satiety hormone, so you feel less full… Good sleep is essential for [the] proper functioning of your hunger and satiety hormones (ghrelin and leptin respectively).”

Now that you know the importance of a good night’s sleep, let’s look at the best sleep extension techniques for weight loss.

Stay away from caffeinated drinks after 3 p.m.

steaming cup of coffee on the counter, concept of how many cups of coffee to drink daily to lose weight
Shutterstock

The Nutrition Twins advise avoiding caffeine after 3 p.m. and, for those who are more sensitive, putting away your cup of coffee around midday.

Caffeine has a half-life of five hours, meaning the amount you drink is still circulating through your body and isn’t halved until five hours later. It may take 10 hours or more to clear your system,” they explain.

9 Sneaky Ways to Lose Weight While You Sleep

Don’t use blue light devices within two to three hours of bedtime.

turn off the phoneturn off the phone
Shutterstock

We know how tempting it can be to scroll through social media or watch your favorite reality TV show before bed. However, using blue light devices too close to bedtime can disrupt a good night’s sleep.

“Most of us are very connected to our devices, but the blue lights from phones and computers trick the brain into thinking it’s daytime, and they prevent the body from releasing melatonin, our body’s sleep hormone,” the Nutrition Twins point out. “So blue light makes you more alert, which is the opposite of what you want when you’re trying to sleep and relax. You’ll sleep better if you avoid it.

Eat foods rich in magnesium and consider taking a magnesium supplement before bed.

mixed nutsmixed nuts
Shutterstock

Incorporate magnesium-rich foods into your diet throughout the day and consider adding a magnesium supplement to your nighttime routine.

“Magnesium relaxes your body, brain, and muscles and can help you sleep more soundly,” say The Nutrition Twins. “Good sources of magnesium include leafy greens, nuts, seeds, whole grains, beans and seafood. To increase magnesium in your diet, try adding spinach to your omelets, beans , nuts and seeds to your leafy green salads, and always be sure to choose whole grains over refined grains.

Here’s How Much Sleep You Really Need for Optimal Health

Avoid eating a large meal right before bed.

having dinnerhaving dinner
Shutterstock

The Nutrition Twins warn that consuming a large meal too close to bedtime can lead to acid reflux, indigestion, and blood sugar fluctuations.

“Some people also say that they feel uncomfortable after [eating] a large meal, so it’s difficult for them to fall asleep,” suggest The Nutrition Twins. “Lighter snacks tend to work for many people. Ideally, try to eat larger meals three hours before bed.

Don’t exercise too close to bedtime.

fit woman in black jumpsuit doing yoga pose in bright room above moon themed yoga matfit woman in black jumpsuit doing yoga pose in bright room above moon themed yoga mat
Shutterstock

Exercise is essential, but don’t save a vigorous workout too close to bedtime!

“Being active and expending energy helps you sleep more soundly,” explain The Nutrition Twins. “But be careful: You don’t want to exercise too close to bed, because it could leave you exhausted, and when you fall asleep, you might feel more nervous than calm.”

8 Best Foods to Help You Sleep

Meditate.

fit woman meditating in sunny morning, concept of how to stay fit without exercisingfit woman meditating in sunny morning, concept of how to stay fit without exercising
Shutterstock

Find your inner peace and calm by engaging in a meditation practice. Meditation is a great habit to incorporate into your regular routine. More, research Published in JAMA Internal Medicine reveals that mindfulness meditation can improve overall sleep quality, particularly in adults experiencing sleep disorders.

So find a guided meditation podcast or channel you love and achieve your zen.

Consider wearing earplugs and an eye mask.

a woman snuggles up in a soft bed and wears a pink sleep maska woman snuggles up in a soft bed and wears a pink sleep mask
Shutterstock

Sleeping in a cool, dark, quiet room can be incredibly beneficial for getting a good night’s sleep. That’s why The Nutrition Twins suggests using earplugs and an eye mask to ensure your sleeping environment is as peaceful as possible.

“Blocking light is extremely helpful for sleeping, because the eyelids are thin and light entering through the eyelids does not allow for as deep sleep as possible,” they tell us. “Blackout glasses are also helpful, but even with glasses, an eye mask helps even more with sound sleep. Earplugs help block out noises that can keep you from sleeping or wake you up.”

And if you don’t like earplugs, opt for a white noise machine!

5 Small But Effective Ways to Melt Body Fat While You Sleep

Drink tart cherry juice.

cherries with juicecherries with juice
Shutterstock

It’s generally recommended to avoid drinking beverages too close to bedtime so you don’t get up in the middle of the night to go to the bathroom and disrupt your sleep. With this in mind, consider sipping some tart cherry juice before bed.

According to research published in the Journal of Medicinal Foods, Drinking tart cherry juice may benefit adults with insomnia. You can make a mocktail with tart cherry juice or drink it as is!

Avoid afternoon naps.

woman daytime napwoman daytime nap
Shutterstock

Sometimes it’s too tempting to curl up on the couch under a cozy blanket in the afternoon and take a nap. Keep in mind, though, that this can mess up your Z’s when bedtime rolls around.

“If you fall asleep on the couch in the afternoon but then find that you can’t fall asleep at night, your afternoon nap is interfering with your natural sleep cycle,” warn The Nutrition Twins . “As hard as it may be to avoid an afternoon nap, try to keep yourself busy if you start to get tired, or try a quick walk or shower to wake you up so you can get through the after -noon and sleep soundly at night.”

#Sleep #Extension #Techniques #Weight #Loss

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top