Sleep is the ultimate weapon against fat loss. You need to learn how to harness it correctly for better and faster fat loss.
You burn 50 calories per hour every night when you sleep.
But with the right tools and knowledge, you can easily increase the calories burned every night.
So, follow these five easy steps to ensure you burn maximum fat every night while sleeping.
Activate brown fat while sleeping
Brown fat is the mystical component that can boost your fat loss process. But you lose it rapidly after childhood.
But there are ways you can increase brown fat in your body. And sleeping naked in a cool-ass room is one of them.
Yes, your neither region may shrink but, you will be able to activate brown fat in your body.
Both sleep and cold therapy can help you regenerate brown fat cells. So, sleeping in a cooler environment will make your body a lethal fat-burning machine.
Moreover, this study found that sleeping in a cold room can help you release a growth hormone that can reduce stress and increase weight loss.
So, lower your thermostat and sleep in a cool room for optimal fat loss.
Have a snack after dinner
Snacks can destroy your fat loss journey. But this after-dinner snack can actually help you burn more fat when you sleep.
Eating protein-rich snacks after dinner will keep you satiated for a longer duration.
An empty stomach will make it harder for your to fall asleep, as you will stay up thinking about food, so going to bed on a full stomach is a key to a good night’s sleep.
Moreover, protein-rich snacks will boost your metabolism while sleeping.
You should have this snack 1–2 hours before your bedtime.
So, you can get out of the fat absorption phase and into the fat-burning phase by the time you go to sleep.
Respect your circadian rhythm
The primitive hunters used to sleep in the dark caves every night both for protection and privacy. But they were unaware of the benefits of sleeping in the complete darkness.
Centuries later with all the technology at your fingertip, you still ignore this common fact.
Sleeping in complete darkness will accelerate your fat-burning process.
It will get your circadian rhythm in sync which will lead to better sleep. And better sleep quality is your biggest weapon in the fight against obesity.
Better quality sleep can help you fight stress and reduce inflammation both of which contribute to faster weight loss.
So, switch off your bedroom lights, dawn on your sleep mask, and go to sleep in complete darkness.
The best exercise for better sleep
Exercise is the best drug that will help you fight many diseases.
Everyone is aware of the life-changing benefits of exercise. And I bet you also know that it can help you sleep better.
But do you know which exercise is the best for boosting sleep quality?
Strength training has been voted as the best exercise to improve both sleep quality and quantity.
Strength training boosts your metabolic rate which helps in burning more calories even when you sleep. It is the optimal exercise to gain maximum metabolic rate.
Consistent strength training can help you fall asleep faster and will make you feel more rested the next day as compared to aerobic exercise.
So, aim to do 3–4 strength training sessions every week for better sleep. Aim to maximize repetitions by doing at least 2 sets of each exercise. You can start with these exercises.
Don’t do this before bed
You should only drink alcohol before bed if you are a fan of a massive hangover. You may think that a few drinks will sedate you and help you sleep quickly, but it will ruin your sleep quality.
Alcohol can help you pass out but at the cost of your sleep quality. And when it comes to sleep, quality matters more than anything.
Your REM sleep will get disrupted , which will lead to less calorie burning, as the body will focus on metabolizing the alcohol.
The sugar in alcohol will put you in an absorption phase that will put a stop to the fat-burning process.
The best time for a nightcap is three hours before going to bed .
It will metabolize sugar and put your body in the fat-burning mode and protect your sleep quality.
Conclusion
Sleep is the biggest weapon when it comes to fat loss. Good quality sleep will have a great positive effect on both your mental and physical health.
You will feel more productive and creative after a good night's sleep. So, follow these five basic rules for better sleep every night.
- Sleep in a cold room.
- Have a protein-rich snack, one-two hours before bed.
- Do strength training daily.
- Sleep in a place as dark as a lion’s den.
- Do not drink alcohol before bed. Have your last drink three hours before bed.