Did you ever dream of getting a flat stomach overnight?
Well, keep dreaming because you can get a flat stomach by sleeping more. Sounds too good to be true, doesn’t it? It is not. Sleeping contributes to a large part of your overall health and well-being, therefore it should not be surprising that it can also help you lose weight.
The Stalk Institute conducted a study using a smart phone application that shows how sleeping more can help reduce your daily calorie intake and lead you to lose weight. Most people eat a certain number of calories during the 14 plus hours they are awake.
By simply cutting down on the time you are awake, you can significantly reduce your daily calorie intake. Additionally, sleeping for longer can induce a longer fasting period in your daily life that also promotes health and weight loss.
This combination of eating less and fasting for longer can lead you to losing weight in your sleep and a very healthy body, diet and lifestyle. Let’s discuss some of the things you can incorporate in your daily routine that will help you lose weight while sleeping.
Cut Down on Eating Hours
This is the key to your weight loss while sleeping. Instead of eating across 14 hours of your day, cut your eating hours down to 11 consecutive hours a day and sleep more during the remaining 13 hours. You can burn more calories with activities in the remaining time and still go to bed earlier.
The previously mentioned study showed that people who followed this routine and slept early, lost an average of 3.5% of excess body weight after 16 weeks – all by simply adjusting their evening routines and going to bed earlier.
Another study shows that time-restricted feeding in mice fed a high-fat diet prevented metabolic diseases and increased metabolic rates in mice to keep them healthier and fitter. There are many other studies that indicate how fasting can lead to a healthier and fitter body.
If you stop eating earlier in the night and maintain strict overnight fasting, you can easily lose weight in your sleep. You can also apply all the tips and techniques on this list to further improve your weight loss while sleeping to get your desired flat stomach.
Adjust Your Dinner Time
You should ideally eat at least 2 hours before you plan on sleeping to allow your body to digest your meal before sleeping. Since you will be sleeping earlier and longer, we recommend you eat dinner around 6pm so you can be in bed by 8pm.
Additionally, you will want to keep your dinner meals short because the larger the meal, the longer the digestion period. Typically, sleep is hard to come by if your body is still digesting unless you are super tired. As mentioned earlier, eating right before sleeping is not the best practice or a healthy one.
This is why you should eat a small dinner at least 2 hours before sleeping to allow for a long enough digestion period to induce sleep early and get a longer, better sleep that leads to a less groggy morning.
Tryptophan for Dinner
Tryptophan is an essential amino acid found in some protein rich foods like chicken, eggs, fish, lamb, turkey and peanuts. Eating foods with Tryptophan has many health benefits including:
- Increased emotional well-being
- Relief from anxiety and depression
- Most importantly, promoting healthier and better-quality sleep
Eating foods with Tryptophan for dinner can help induce quality sleep during the night. We highly recommend eating 3 ounces of lean turkey meat for dinner to significantly increase the hours of deep sleep you get each night.
Cut Down on Sugar
Cutting down on sugar in general is an excellent way to lose weight for a flat stomach, especially at night. When you consume sugar rich items like sweets, chocolate or sodas at night, it can make it difficult for you to fall asleep.
This is simply because if you eat these things before sleeping, you will experience a sugar rush which will keep you up for longer at night. If your aim is a flat stomach, then avoiding these foods completely is a good idea.
If you want, you can indulge in a low-sugar snack or dessert containing 70% cacao chocolate during the day. Cacao-rich chocolate is great for reducing stress and also contains a high concentration of antioxidants and caffeine, which can give you an energy boost during your day.
Tea Instead of Night Caps
Drinking a glass of wine in the evenings is a common habit among people but it is also a high sugar beverage that can hinder your desired early sleep routine. There is a common misconception that night caps can help you relax and sleep faster.
On the contrary, it will reduce the amount of Rapid Eye Movement (REM) sleep that is crucial for deep and health sleep. If you replace your night cap with a soothing cup of tea like valerian, peppermint or chamomile, you can sleep better because they actually have sleep-inducing properties.
Complex Carbs for Lunch
Most people opt to eat complex carbohydrates before going to bed to sleep but this is not entirely necessary; you can eat your carbs at any point during the day. Serotonin from whole-grain carbohydrates is only transformed in to melatonin during REM sleep so, eating them before sleeping is not crucial.
Eat whole grains at lunch and 20 grams of daily insoluble fibers, which will ensure the conversion of serotonin and enable you to sleep well at night.
Yoga Before Bed
Practicing breathing exercises, stretching or meditation before sleeping can significantly help you sleep better. This type of light exercise can help your mind and body relax and give you better-quality sleep. Yoga in specific can combine all three elements of deep breathing, stretching and meditation.
Yoga allows you to focus on yourself and cut out external stress to help you calm your body and mind. It is also beneficial to increase your flexibility and burn some calories in your body. Doing yoga before bed will improve the quality of your sleep and help you lose weight and get a flat stomach overtime.
Shut Out Screens at Night
Using your smartphone, tablet or watching TV in bed can deeply affect the timing and quality of your sleep, especially in children. Blue light emitting from device screens such as TV or tablets may suppress melatonin levels and delay your sleep.
Shutting out screens at night by putting your tablet or smartphone away will increase your chances of early and longer sleep times. If you want that flat stomach while sleeping, you will also have to shut off your TV when you are in bed.
A study published in Diabetes, suggests that sleeping in a cold environment by turning down the heat or increasing the air conditioning can help you get a flat stomach while sleeping. This is because the cold will directly help you attack your belly fat for a flat stomach while sleeping.
Belly fat is stored fat and your body will burn this stored fat while sleeping to keep you warm through the cold night. The study made subjects sleep in 81, 75 and 66 degrees of temperature for four weeks, at the end of which the subjects in 66 degrees had almost doubled their loss of stored or belly fat.
Hot Shower at Night
Taking a hot shower at night can help you sleep better in many ways. When you take a hot shower, your body releases oxytocin, which can help you feel relaxed. Additionally, the hot shower will increase your body’s temperature and drop it when you come out of the shower.
This drop in temperature can help you relieve tension, sore muscles and relax your entire body and internal systems. It will help you ensure better, more relaxed sleep throughout the night.
Getting a flat stomach while sleeping is not only possible but easily achievable. Healthier and deeper sleep for longer will increase fasting time and help improve your overall health and well-being. Add the time restricted eating schedule and it will aid you to lose weight easily over time.
Adjust your eating and sleeping times, eat healthy, cut sugar and alcohol and instead, drink tea in the evenings. Take a hot shower at night, do yoga instead of watching screens and sleep in the cold. Following all these tips will help you lose weight and get a flat stomach while sleeping.
If you can add a small workout routine in the day that burns a few extra calories, you can expedite your fat loss process and get to your goals even faster. This is not necessary but it will help bring you closer to your flat stomach faster.
For more information on flat stomachs, diets, healthy lifestyles and learning how to lose weight, please visit our website.