The global obesity epidemic has led to a sharp increase in efforts to find effective and accessible weight loss strategies.
As a result, new diet trends are constantly flooding the market, some of which promise to help you lose weight while you sleep.
This article examines whether you can lose weight overnight and how to use your sleep pattern to promote healthy, lasting weight loss.
Can you lose weight overnight?
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Water weight
If you've ever tracked your weight, you may have noticed that you weigh a little less in the morning than later in the day.
This is why many people prefer to weigh themselves in the morning, although this lower number is not solely due to fat loss. If anything, it probably reflects more water loss.
This doesn't mean you don't burn calories overnight. When you sleep, your body must fuel the complex metabolic processes that keep you alive and healthy. During this time, you also lose water through breathing and sweat (1, 2).
A single cup (237 ml) of water weighs almost 240 grams. Your body is about 55 to 75 percent water, which makes up a significant proportion of your weight (2, 3).
According to some estimates, more than 80% of day-to-day weight loss could be due to water loss. That said, your loss while sleeping varies depending on your body composition and metabolic rate (4).
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Most of your day-to-day weight loss can be attributed to the water you lose through sweating and breathing.
Sleep quality and duration
Although many of the most effective weight loss strategies focus on diet and exercise, early research suggests that the quality and quantity of your sleep may also play an important role in how well you can body to regulate its weight.
Several population-based studies have found an association between chronic sleep deprivation and a higher body mass index (BMI), which is an indicator of your weight in relation to your height (1).
A study of adults aged 67 to 99 showed that those who slept five hours or less per night were on average three times more likely to develop obesity than those who slept between seven and eight hours per night (5). .
Therefore, it may be helpful to prioritize adequate sleep as part of your weight loss plan.
Sleep Habits May Impact Hunger Hormones
The link between sleep and body weight may be explained in part by how sleep deprivation affects your body's production of hunger hormones.
Leptin and ghrelin are hormones that regulate feelings of hunger and fullness. Leptin is released by fat cells and suppresses appetite, while ghrelin is released by the stomach and makes you hungry1).
Ideally, these hormones work together to tell you when you need more energy and when you have consumed enough calories. However, some research suggests that without adequate sleep, the balance between the two can be disrupted.
A small study of 12 healthy men found that sleep deprivation decreased circulating leptin by 18% and increased ghrelin production by 28%, leading to a 23% increase in appetite (6).
Additionally, some studies suggest that you crave highly palatable foods, including calorie-dense treats like sweets and salty snacks, when your sleep is poor (1).
When combined, changes in hormone production, appetite and food cravings induced by insufficient sleep can contribute to increased weight and risk of obesity.
However, the relationship between these factors is unclear and further research is needed to better understand how healthy sleep habits can be used alongside a balanced diet and exercise program to promote weight loss. safe and durable.
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Poor sleep habits are associated with an increased risk of obesity. This may be due to changes in the levels of hormones that regulate your hunger and appetite. Still, more research is needed.
Improving Your Bedtime Routine May Promote Long-Term Weight Loss
Establishing a healthy bedtime routine can be a great way to support your long-term weight loss goals. Setting a schedule, establishing a calming ritual before bed, and creating an environment conducive to relaxation can help improve the quality of your sleep.
Stick to a schedule
A constant stream of information and activity coupled with the demand for productivity can make it difficult to establish a sleep schedule, but research suggests it may be worth your effort.
One study linked irregular sleep patterns, circadian rhythm disruptions, and sleep quality, independent of total time spent sleeping (7).
Therefore, it can be simple and effective to improve your sleep quality by setting your bedtime and sticking to it, even on weekends.
Use relaxation techniques
Even if you make an effort to go to bed at the same time every night, falling asleep can present a challenge in itself.
Here are some simple activities that can help you fall asleep faster:
- meditate (8)
- have a cup of chamomile tea (9)
- play soothing music (ten)
- practice deep breathing exercises (11)
- discover aromatherapy (12)
If you have trouble calming down before bed, consider implementing a bedtime ritual using one or more of these techniques to calm yourself and prepare your brain for sleep.
Turn the lights off
Melatonin is a hormone that helps regulate sleep-wake cycles by telling your body when it's time to sleep (13).
The amount of melatonin your brain produces is strongly influenced by exposure to light. In particular, blue light, such as from the sun, LEDs, and fluorescent lights, inhibits melatonin production more than red light (14).
You can support melatonin production and help your body better prepare for sleep by dimming the lights in your home an hour or two before bed.
Computer screens, televisions and smartphones contribute significantly to blue light exposure. So you can also avoid using these devices before bed. Instead, try reading a book or listening to a podcast.
Lower the temperature
The temperature in your bedroom can also affect your quality of sleep.
Your body temperature naturally decreases when preparing for sleep and increases when you wake up. If your room is too warm, it may be harder for your body to enter the sleep phase, making it harder to fall asleep or stay asleep (15).
Some research suggests that the ideal room temperature to promote sleep is between 19 and 21°C (66 and 70°F) (16).
If you can control the temperature in your bedroom, try lowering your thermostat a few notches to improve your sleep quality.
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You can improve your sleep quality by regulating your bedtime, reducing your bedroom temperature, limiting light exposure before bed, and implementing a relaxation ritual to help you fall asleep faster.
The bottom line
Some popular weight loss diets suggest that you can lose weight while sleeping. However, the majority of the weight you lose while sleeping may be water weight.
That said, getting enough, regular sleep can promote long-term weight loss.
To improve your sleep quality, try implementing simple strategies, such as setting a regular bedtime, reducing light exposure before bed, and creating a peaceful sleep-friendly environment at home.
If your goal is to lose weight sustainably, be sure to combine good sleep habits with a balanced diet and exercise routine.