Quality sleep plays an important role in our health. This habit can reduce stress, minimize the risk of certain diseases, and of course make the body more refreshed overall.
But did you know that while sleeping, we can also burn calories? According to National Sleep Foundation United States, indeed this will not happen instantly. But there are certain tricks that can make it happen. Weight will slowly decrease.
Curious how to do it? Here are eight habits that can help us to maximize fat burning while sleeping!
1. Sleep tight
Sleep deprivation or lack of quality sleep can actually increase weight, you know. According to research from European Congress of Endocrinology in 2017, this happens because of hormone production ghrelin (trigger hunger) can not be done optimally. When you wake up you will feel hungry. That’s why if you want to lose weight, pay attention to the quality of your sleep.
2. Turn off all light-producing electronic equipment
Almost everyone must take the time to scrolling social media, watch videos, or read anything on the screen smartphone before sleeping. There are also those who have the habit of turning on the television. But apparently all of that is not good for your sleep quality and weight.
Blue light or blue light emitted by electronic equipment will suppress the production of the hormone melatonin. Studies say that this will make you difficult to sleep and slow down the metabolic process. Not only that, studies from Northwestern University also found that these habits can increase the risk of weight gain.
3. Sleep in a cool environment
Did you know that room temperature is also a factor in burning calories while sleeping? Sounds strange, but apparently both do have a connection.
In fact, according to published journals National Health Institute In 2014, people who slept in temperatures less than 18 degrees Celsius for a month would have the amount brown fat 42 percent more than people who sleep in hot environments. Brown fat is fat that is responsible for regulating body temperature and burning bad fat in the stomach.
Not only that, the metabolic process also increased by 10 percent, insulin levels also have increased so as to reduce the risk of type 2 diabetes. Interested in trying?
4. Don’t eat a lot before going to bed
Sleeping with hunger is uncomfortable, but you should also not sleep with a full stomach. You naturally often hear suggestions for avoiding dinner, right? It turns out that these habits have a lot of influence on the body. The following two are the most significant
First, eating before bedtime can increase body fat. Calories that enter will be immediately saved, not destroyed first because we are not active.
Secondly, these habits also make it difficult to sleep. Reporting from Eat ThisThis happens because the digestive organs are very busy digesting food that enters. The more late you sleep, the higher the potential for feeling hungry when you wake up.
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Then how should? Give a time gap between dinner and bedtime of at least two hours. That way, calories will be more easily digested by the body and not accumulate into fat.
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5. Sleep in the dark
Would you rather sleep with the lights off? Continue the habit, yes! It turns out that sleeping in the dark is far better than sleeping with the lights on, you know. Why?
According to Journal of Pineal Research 2018, light can reduce production brown fat which plays a role in burning fat and calories. In addition, light also suppresses the production of melatonin, a hormone that is useful for increasing the body’s metabolism.
If you are afraid of the dark, try replacing the room lights with dim light. That way, the room is not completely dark.
6. Drink protein drinks
The next way that is unique but worth trying is to drink protein drinks before going to bed. Recommended protein drinks are those that contain casein. According to studies from Florida State University, this substance can increase metabolism so that the process of burning calories also occurs optimally.
7. Consumption cottage cheese before sleeping
Cottage cheese is cheese with a soft texture and slightly acidic taste. This type of cheese is known to be able to help you lose weight. One of the right time to consume it is before going to bed.
Study of Florida State University 2018 recommends that we consume at least 30 grams 30 minutes before going to bed. The reason why this cheese can reduce weight is that it is rich in casein protein. As explained before, this substance is able to burn calories optimally at night.
8. Don’t forget to exercise in the afternoon
Exercise is a powerful way to increase metabolism throughout the day and all night. Reporting from The healthyThis happens because the muscles burn calories more effectively than fat, even when we are resting.
Therefore, make it a habit to exercise, especially in the afternoon. Give a minimum distance of four hours with sleep so that you do not experience insomnia.
So, what are you waiting for? Immediately practice the methods above so that you can lose weight quickly while sleeping. Don’t forget to go along with controlling your diet, yeah!
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