The first thing to be mentioned on this matter is the fact that sleep deprivation actually helps you in gaining weight and this was scientifically proven. The study has also shown that more than a third of Americans aren’t getting enough sleep on a regular basis. So, the first thing you have to do to start losing weight is to sleep more. When you do that, you will start losing your weight by simply sleeping more, since you will have less time to eat, of course. But here we have some facts which are not so well-known and are proven to be efficient in this game of weight losing through getting a quality deep sleep.
Fact No. 1
Paint your bedroom walls in blue. While some colors increase your appetite, there are others which actually can lower it. It is not a coincidence that all the popular food chains mostly use red-and-yellow theme colors. Those colors are believed to send us the impulses of hunger. One study has also found that spending your time in a blue room can reduce your blood pressure and slow your heart rate.
Fact No. 2
Take a hot shower/bath before your bedtime. It was proven that a hot shower can help you in relieving tension and relaxing sore muscles. It could also increase the level of oxytocin, which makes the people feel satisfied.The heat from the water increases your body temperature, but afterward, you get a quick drop in the temperature which relaxes your body and mind.
Fact No. 3
Stop working out two hours before the sleeping time. Late workouts can disrupt your body clock. Taking exercises too late can make your body so much energized that it may not be able to relax for the sleep. And if you stay up late, you will probably make your way to the refrigerator.
Fact No. 4
Don’t go to bed starving, but also don’t overeat! Take your last meal at least an hour or two before going to bed. When you eat late your body is forced to work overtime so it could digest it. Then you will fall asleep much later and you’ll get less rest. You’ll also wake up feeling a heartburn which will probably force you to have some more calorie-rich items.
Fact No. 5
Choose your evening meal carefully! If you cannot avoid the dinner itself, then choose food that contains a substance called tryptophan. That is an amino acid found in most meats, eggs, nuts, fish, chicken, avocado, and lentils. A recent study has shown that only a 1/4 gram of it is enough for the quality sleeping effects.
Fact No. 6
Drink tea before going to the bed! Some of the best teas for sleep are chamomile, lavender, valerian, and peppermint. They have some sedative properties and they help you relax and fall asleep faster.
Fact No. 7
Don’t eat complex carbohydrates for dinner! You don’t need to have them before sleep, just take them during the daytime because they induce the serotonin creation which leads to the hyperactivity.
Fact No. 8
Don’t take chocolate before going to sleep. Chocolate has a high concentration of antioxidants and stress-busting abilities, but it also contains a substance called caffeine. This could be the reason you can’t fall asleep at night. Generally, chocolate bars have varying amounts of caffeine, but on an average, there are 79 milligrams of caffeine in one dark chocolate bar.
Fact No. 9
Take a protein-based meal for your dinner! One study has shown that the proteins may boost your metabolism. It was found that men who consumed the evening meals which included 30 grams of protein had a higher resting metabolic rate the next morning. Your body burns more calories digesting it since proteins are more thermogenic than fat or carbohydrates.
Fact No. 10
Smell a mint scent. While some scents can make your mouth water, others can suppress your appetite. One study has shown that people who sniffed peppermint every two hours lost an average of 5 pounds a month. You can fire a minty candle or just add a few drops of peppermint oil to your pillow.
Fact No. 11
Lower the bedroom temperature. It is well-known that our body keeps us warm by burning the fat stored in the belly. So, colder temperatures enhance its effectiveness. The study was made by having participants spend a few weeks sleeping in bedrooms with different temperatures: at 75F (24C) degrees, at 66F (19C) degrees, and at 81F(27C) degrees. After four weeks of sleeping at 66F (19C) degrees, the subjects had lost much of their belly fat.
Fact No. 12
Turn off the night light! According to a new study, the existence of the night light can make you gain weight. The results of this study showed that participants who slept in the lightened rooms were 21 percent more likely to be obese than those sleeping in the dark rooms.
Fact No. 13
Remove all the devices from your bedroom! A research has shown that kids who sleep under the lights of a TV or computer screen suffer from poor lifestyle habits which result from not getting enough night rest. Also, students with access to an electronic device are more likely to be overweight than kids with no devices in the bedroom.