Is sleep the secret weapon for losing weight? Try these 5 tips to make you lose weight the more you sleep

Losing weight is hard, but what if you could lose weight while you sleep? In fact, proper sleeping habits can really help you lose weight. Many foreign studies have found that lack of sleep can lead to weight gain, while adequate sleep can promote fat burning. Today, we will share some secrets of losing weight through sleep, so that you can lose weight the more you sleep!

Sleeping too little and not getting enough sleep can disrupt your endocrine system and lead to obesity

According to a Harvard study, which investigated the sleeping habits of more than 13,000 healthy women, the results found that those who had better sleep quality over a 10-year period had a 45% lower risk of developing type 2 diabetes (which is related to obesity) than those who had difficulty falling asleep, snore easily, and slept less than six hours a night.

Researchers point out that when the normal day and night routine is disturbed, the body is prone to secrete "growth hormone-like" (ghrelin), which increases hunger, prompting us to eat, increasing the risk of obesity and diabetes. Moreover, if we don’t get enough sleep, the concentration of the hormone “leptin” in the body will decrease, reducing the feeling of fullness, so we want to find something to eat again!

The University of California, Berkeley once conducted a study and found that if we sleep too little, the reward center of the brain will become active, prompting us to want to eat sweets, fried foods and other junk foods that are easy to make us fat.

A study by the Mayo Clinic in the United States also pointed out that if you sleep 80 minutes less than usual, you will be particularly "excited" the next day, and as a result, you will accidentally eat an average of 549 calories more!

Sufficient sleep can help you lose fat, while insufficient sleep can easily lead to fat accumulation

Sleeping too little can easily make you fat, but sleeping just enough can help you lose more weight. A study by the University of Chicago found that subjects who slept 8.5 hours a night lost twice as much fat as those who only slept 5.5 hours a night! And the key point is that the two groups of people consumed the same number of calories per day.

Why does just 3 extra hours of sleep make such a big difference? Researchers said that many recent studies have shown that lack of sleep can increase the stress hormone "cortisol", which can easily cause inflammation in the body and abnormal insulin, and then lead to weight gain.

Another study published in the journal Diabetologia pointed out that just four days of sleep deprivation can cause the body to become less sensitive to insulin and increase the chance of accumulating extra fat. Therefore, sleep not only affects your mental state, but is also closely related to your weight and figure!

Experts from Weill Cornell Medical College at Cornell University remind you that losing weight is like a small stool with three legs, representing diet, exercise, and sleep. If any one of the legs is missing, the stool will not be able to stand firm and all your efforts will be wasted.

If you want to lose weight successfully, in addition to controlling your diet and exercising moderately, getting enough sleep is also important!

5 ways to make you lose weight the more you sleep

Now we know that in order to lose weight successfully, in addition to controlling diet and exercising moderately, getting enough sleep is also very important! So how do you sleep effectively?

1. Sleep 6.5 to 8.5 hours per night

A study by Brigham Young University in the United States found that women who sleep 6.5 to 8.5 hours a night have the lowest risk of fat gain.

2. Go to bed at the same time every day

The above study also found that going to bed at the same time every day is also crucial to avoid gaining body fat, and sometimes it is even more important than getting enough sleep. Don’t stay up all night playing games on weekends and holidays, try to maintain a normal schedule every day!

3. Keep the room temperature at 19 degrees Celsius

A study published in the journal Diabetes showed that sleeping in a room with a lower temperature (66.2 degrees Fahrenheit, about 19 degrees Celsius) can increase the content of "brown fat" in the body, increase calorie burning, promote metabolism, and increase insulin sensitivity.

4. Turn off the lights and close the curtains before going to bed

A study in the American Journal of Epidemiology showed that women who slept in the darkest rooms had a 21% lower risk of obesity than those who slept in brighter rooms.

5. Don’t use your phone half an hour before bedtime

The blue light emitted by the mobile phone screen will reduce the concentration of melatonin in the body, which helps sleep. Therefore, if you keep using 3C products before going to bed, you are more likely to suffer from insomnia. Research from the University of Granada in Spain also showed that a decrease in melatonin can easily lead to weight gain. It is recommended to stop playing computer games or browsing mobile phones 30 minutes before going to bed. A good night's sleep can help you get a slim figure!