These 4 Bedtime Habits Will Help You Lose Weight

What if you could lose weight by simply switching up your bedtime routine?

Sounds too good to be true? Well, it isn’t.

Research has proven that getting a better night’s sleep can help you lose weight and surprisingly it’s one of the most effective methods!

Likewise, your bedtime routine can massively impact your health and making some simple lifestyle changes in the evening can even help you shed pounds. Add these 4 habits to your bedtime routine, and you’ll make your weight-loss journey so much easier:

1. Load Up On Dairy

Dairy before bed helps build muscle in your sleep, and building muscle is the best way to increase your metabolic rate and burn calories. Rich with a type of protein named casein; milk helps fulfil your need for amino acids throughout the night, which will healthily boost weight loss.

Also read: The Best Time to have Milk & The Benefits

Benefits of milk

Drinking a glass of milk before you sleep is beneficial not only in helping you sleep better but also in suppressing your midnight appetite.

So why not try drinking a glass of milk or eating a portion of natural yoghurt before bed? Try out Creative Yogurt Based Healthy Snacks

2. Sleep on time

An unregulated sleep schedule is linked to excessive weight gain. It’s the hormone melatonin that tells us when to go to bed. It also helps activate beige fat cells that help to burn calories.

Sleep on time

If your regime is inconsistent, you interfere with melatonin production and deprive yourself of quality sleep.

Lack of sleep makes your fat cells less responsive to insulin, which can cause weight gain.

This habit can also trigger a bigger appetite the next day, hence you may find that many people tend to eat anything after sleeping so little the previous night.

Go to bed and wake up at the same time every day.

3. Yoga before sleep

Intense exercise scheduled too close to bed can backfire by energizing you, On the other hand, performing some light stretching or yoga before ( or even in) bed helps the body relax.

Many yoga postures can help your body relax and efficiently lower your body weight, such as the easy forward bend and standing forward bend poses.

For even more relaxation, incorporate deep, diaphragmatic breathing into your moves. Here’s how to do that: Breathe in through your nose and out through your mouth, focusing on taking slow, complete breaths that raise and lower your belly, rather than your chest.

Doing so activates your “rest and digest” parasympathetic nervous system to reduce tension and help you fall asleep.

4. Drink herbal tea

Certain types of tea can help you lose weight at night. And no, we’re not talking about dubious diet teas, which promise you magical results in one night.

Herbal tea

Natural herbal teas can improve your health in different ways and even make you more fit. Cinnamon combats inflammation and prevents bloating in the morning. Peppermint reduces appetite and helps you to avoid snacking. And chamomile improves digestion and relaxes your nerves.

Starting these rituals may help you to stay thinner but they won’t work miracles unless you exercise and eat healthy during the day.

Tell us in the comments which of these factors surprised you most of all.

Related:

Nutritionist-Approved 7 Best Foods To Help You Sleep

Importance of Sleep

Nutritionist-Approved 7 Best Foods To Help You Sleep

Getting enough sleep can benefit everything from your mood to your immune system, but more than a third of people struggle to get the recommended seven (or more!) hours per night.

Sleeping well at night is incredibly important, isn’t it?

Importance of Sleeping Well

The most common sleep disorder is, by far, insomnia. Changing your diet is an easy, natural way to help cure your insomnia. By eating certain sleep-inducing foods each night, there is a possibility that you will experience better sleep.

Sleep disorder

Getting more minerals like potassium, magnesium, calcium, and iron on your plate can help kickstart the production of melatonin, the hormone responsible for sleep regulation. So, what are the foods that might help you sleep?

Taking both traditional knowledge and scientific research into account, as well as nutritional profiles, here are the best foods and drinks for sleep:

1. Almonds

Almonds contain high doses of melatonin, a hormone that helps regulate the sleeping and waking cycle.

A 1-ounce (oz) serving of whole almonds also contains 77 milligrams (mg) of magnesium and 76 mg of calcium, two minerals that may help promote muscle relaxation and sleep.

Almonds are also a healthful evening snack, as they are high in good fats and low in sugar and saturated fats. Almonds are available in the form of almond butter for a healthy snack online.

2. Warm milk

Warm milk

Warm milk is a common home remedy for sleeplessness. Milk contains four sleep-promoting compounds: tryptophan, calcium, vitamin D, and melatonin.

However, the childhood association that many people have between a warm cup of milk and bedtime may be more effective than tryptophan or melatonin in promoting sleep. Having a warm cup of milk before bed can be a relaxing nightly ritual.

Low-fat milk is also a great snack because it is nutritious and low in calories. Each cup of 1-per cent low-fat milk contains 7.99 grams (g) of protein, 300 mg of calcium, 499 international units (IU) of vitamin A, 101 IU of vitamin D, 101 calories.

What Is The Best Time to have Milk

3. Kiwi fruit

Some research has shown the link between kiwi consumption and sleep. Kiwifruit possesses numerous vitamins and minerals, most notably vitamins C and E as well as potassium and folate.

In a study, people who ate two kiwis one hour before bedtime found that they fell asleep faster, slept more, and had better sleep quality.

Kiwi fruit contains many sleep-promoting compounds, including:

• melatonin

• anthocyanins

• flavonoids

• carotenoids

• potassium

• magnesium

• folate

• calcium

4. Chamomile Tea

Chamomile tea

The herb chamomile is a traditional remedy for insomnia. A flavonoid compound called apigenin is responsible for chamomile’s sleep-inducing properties.

Apigenin seems to activate GABA A receptors, a process that helps stimulate sleep.

Having a warm cup of tea can be a soothing ritual to help a person mentally prepare for bed.

Here are Tea For Every Mood

5. Walnuts

Walnuts contain a few compounds that promote and regulate sleep, including melatonin, serotonin, and magnesium. Walnuts can also be eaten as a healthy snack before bedtime or for late-night munching. Each 100gm serving of walnuts also contains other nutrients that can help sleep, such as:

Nuts

• 158 mg of magnesium

• 441 mg of potassium

• 98 micrograms (µg) of folate

• 98 mg of calcium

6. Tart Cherries and Tart Cherry Juice

Tart cherries have a distinct flavour from sweet cherries. Sometimes called sour cherries.
Cherry

Several studies have found sleep benefits for people who drink tart cherry juice. In one study, people who drank two one-cup servings of tart cherry juice per day were found to have more total sleep time and higher sleep efficiency.

These benefits may come from the fact that tart cherries have been found to have above-average concentrations of melatonin, which is a hormone that helps regulate circadian rhythm and promote healthy sleep.

The anti-inflammatory properties of cherries might help reduce pain after strenuous exercise and improve cognitive function. Tart cherries also make a good an. ack before bed because they are rich in fiber, vitamin C, and vitamin E.

Foods that fight inflammation

7. Bananas

Bananas are packed with potassium and magnesium that are serve as muscle and nerve relaxants. It also contain the amino acid L-tryptophan, which are natural sedatives.

Banana

The vitamin B6 found in the fruit also converts tryptophan into 5-HTP in the brain. The 5-HTP is converted to serotonin, which is a relaxing neurotransmitter.

When it’s getting close to bedtime, make sure you’re steering clear of heavy fried foods, alcohol, caffeine (like coffee, tea, and energy drinks), and heartburn-inducers such as tomato sauce or orange juice. These can have the exact opposite effect and keep you tossing and turning for longer.

Now, this does not mean engorging these foods will guarantee you more sleep. Actually, eating too much of any kind of food will hurt your chances of getting a good night’s rest. However, with moderation and a healthy lifestyle, eating these foods can help you get the hours of sleep you’ve been craving.

Dietary choices affect more than just energy and sleepiness; they can play a major role in things like weight, cardiovascular health, and blood sugar levels just to name a few.

For that reason, it’s best to consult with a dietician before making significant changes to your daily diet. Doing so helps ensure that your food choices support not just your sleep but all of your other health priorities as well.