Brandon Marji, Staff Writer
Every year, American’s spend millions of dollars on weight loss programs, only to find themselves searching for more answers in the end. While there is no weight loss program that works for everyone, you would be surprised to learn that what you do before bed plays an essential role. With that said, it’s time to wake up, get out of bed, and read the following bedtime tips that can help with weight loss.
Stop Emotional Eating: The evening can be a difficult time for those who are dieting. When the school or work day is over, it can be easy to get bored, especially if you’ve had a bad day. Most dieters will give into the stress and boredom and end up eating to relax. According to Andrea Wenger-Hess, a nutritionist at the University of Maryland Medical Center, emotional eating is a major factor in overeating in general. She suggests that instead of turning to food before you go to bed, try picking up a book or taking a hot bath to relieve your stress instead.
Stretch: Pursuing your weight loss goals before bed doesn’t just involve avoiding food. The American Council of Exercise states that the lack of sleep actually throws the balance of hormones that are responsible for controlling feelings of hunger and satiety. So they recommend stretching before bed. Stretching will help relax the muscles and ensure that you get the necessary hours of sleep you need.
Have a Protein Shake: Overeating for bedtime will not help you with your weight loss goals. But one helpful bedtime tip that will is having a protein shake before bed. A study conducted by researchers at Florida State University found that a small snack before bed can actually help with weight loss. The researchers found that people who had a 150-calorie protein shake 30-60 minutes before bed experienced lower blood pressure, better metabolic function, and a quicker metabolism.
Blackout Bedroom: Some people cannot go to sleep without having the television playing in the background. That’s perfectly fine, but if you’re serious about your weight loss, you might want to consider blacking out your room. According to the Journal of Biological Rhythms, even the presence of a dim light while you’re sleeping can cause you to gain weight while you’re sleeping. The research concluded that dim light disrupts the molecular circadian rhythms and also slows down your metabolism while you’re sleeping.
Crank the AC: According to a study published in the journal Diabetes, young male participants who slept in rooms that had a temperature of 66°F, actually doubled their volume of brown fat (it’s the good calorie-burning fat). In comparison, when participants slept in rooms with a temperature of 75°, they did not double their brown fat volume.
You’re in luck; I’m going to give you a free bonus bedtime tip that will also help with your weight loss. According to a study conducted by researchers at Brigham Young University, women who woke up close to the same hour window each morning weighed less than those who woke up at different times. So set your alarm! Try to find how much sleep you need in order to wake up without feeling exhausted and stick with that sleeping schedule.