Sleep is as vital as water and nutrients to our everyday needs. Sleeping is essential for proper brain function, recovery, and most body functions. A bad sleep pattern may have many negative effects on your health and your abilities like lack of focus, mood swings, massive weight fluctuation, and lack of energy. Generally, an older individual requires less sleep than younger ones but proper sleep is always needed for a better quality of life.

Sleep And Weight Loss Relationship

There are two main types of factors that can describe the relationship between sleep and weight loss: the factors related to body composition and the factors that affect weight loss. A study published UChicago News show that people that followed the same diet may have similar results in term of weight loss or gain. However, the multiple side effects of poor sleep can make it impossible for you to have good results with any diet if you are sleep deprived.

Sleeping relationship with factors that affect weight loss and weight gain triggers

Your sleeping habits can affect how you eat and cause many unbalanced hormone levels. Here are several side effects of lack of sleep and insomnia that can make you gain weight.

  • Sleep deprivation increases cortisol level, which increases the level of insulin in the body. In addition to the occurrence of diabetes, a high insulin level triggers a higher glucose absorption, and the body starts to convert more glucose into fat. This generally leads to abnormal subcutaneous fat and visceral fat percentages and weight gain.
  • Studies have shown lack of sleep can lower the levels of leptin and leads to a higher level of ghrelin. Since leptin is the hormone that signals fulness and ghrelin hormone controls hunger, people who are sleep deprived are subject to cravings
  • Lack of sleep and comfort foods: overeating and the need for comfort foods are direct consequences of cravings due to a lack of sleep. People who do not have enough sleep will have a hard time to sick to a diet. They tend to overeat junk food and snacks that high in carbs or too salty.
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Natural medicine has the faculty to restore healthy sleeping patterns. Many teas and herbs are known to facilitate sleep, such as passionflower and passiflora. But some other plants that can induce real deep revitalizing sleep are kept secret. The kind of herbal medicines that our grandma use and usually share by word of mouth. Eat sleep burn is a natural and highly effective protocol for optimal sleep and fat burning. The reason you are not losing weight may be different than what you think.

Does lack of sleep cause weight gain?

Lack of sleep does not make a significant difference in the weight of two people who follow the same diet and are able to eat comparable daily intake. However, the powerful side effects of sleep deprivation make it extremely difficult to lose weight as dieting becomes a grueling task.

However, lack of sleep may have negative effects on your health because it directly impacts the body composition. A healthy body fat percentage is about 21% to 31% for a woman and 14% to 24% for a man. Sleeping at least 7 hours per night allows proper muscle building whereas not sleeping encourages fat storage. Even people on a healthy diet will have different results depending on their amount of sleep. A study published by UChicago News shows that:

The volunteers lost an average of 6.6 pounds during each 14-day session. During weeks with adequate sleep, they lost 3.1 pounds of fat and 3.3 pounds of fat-free body mass, mostly protein. During the short-sleep weeks, participants lost an average of 1.3 pounds of fat and 5.3 pounds of fat-free mass.

Why do we lose weight when we sleep?

Even when we are sleeping, our body uses the calories in order to keep our systems going. This process is usually known as resting metabolism. Hence, the consumed calories lead to weight loss. Most of these calories are burned by the heart, kidneys, brain, and different organs of the body for vital function (basal metabolic rate and thermogenesis).

Another important factor is the loss of water during sleep hours. The loss of weight is primarily attributed to the water loss. The breathing and sweating cause to lose water steadily. Someone who weighs 84 kg (around 185 pounds) may lose up to 500 calories while sleeping at night.

Sleep debt and obesity-Lack of sleep and weight gain

In children and young people, the relationship between lack of sleep and an increased risk of weight gain or obesity is well-established. The inadequate sleep pattern in children may lead to metabolic irregularities, skipping breakfast in the mornings, and increased consumption of sugary, salty, oily, fatty, and starchy food products.

While in case of adults, those individuals who are getting less than 7 hours of sleep during night time are more prone to be diagnosed as obese. Obesity may also increase the risk of developing different health conditions that can restrict sleep, like sleep apnea and depression.

Many healthcare professionals encourage the proper sleep pattern for the treatment of obese patients. According to them, the implementation of regular workouts or exercise may improve the quality of sleep in adults. The lack of sleep due to self-induction, insomnia, and untreated sleep apnea can commonly lead to metabolic dysregulation.

Additionally, the extra time spent wakeful can also increase the chances to eat more, and inadequate sleeping may disturb the circadian rhythms, which can also lead to weight gain.

Woman sleeping in a bed - Discover the power of deep sleep and lose weight overnight

Luckily there are solutions for sleep dept. Going to bed early, sleeping at regular hours, avoid caffeinated beverages after midday, control what you eat by night, sleep in a quiet place, have minimum light and cool temperature in the room. But those tips may not work for everyone.

For people who are still struggling to get proper sleep, natural sleeping pills can be a reliable solution. There are 100% natural supplements like deep sleep resurge composed of 8 natural nutrients that restore a complete sleep cycle. It also prevents hormonal imbalance responsible for weight gain and makes you feel refresh in the morning after burning fat all night.

What to eat at night when hungry

The quality of sleep depends highly on many factors like room temperature, bedroom furniture, light but also on what you eat or drink at night. Avoid eating heavy foods that can cause gastric reflux like deep-fried foods (French fries, chips, doughnuts) or the ones that can trigger sleep apnea.

Eat mostly easy digestible food because a short digestion time means your body will have more time to rest at night and you will have more energy during the morning.

  • A moderate carbohydrate intake at night will not prevent you from sleeping especially if you consume carbs like sweet potatoes, apple sauce, or oatmeal.
  • Eating the right portion of protein will prevent food hankering during the night. Eggs, fish, seafood, skinless poultry (chicken, turkey), tofu, easily digestible protein supplement (whey for example) are some great foods that do not disrupt sleep.
  • Avocado, grapeseed oil, fatty fish, peanut butter are some fatty foods that can be eaten at any time. If you feel hungry at night just eat an avocado toast.
  • Although we should avoid too much fiber at night, some vegetables, grains, and fruits are suitable for dinner. For example pistachios, cherries, bananas, walnuts, chickpeas.
  • Chamomile tea and peppermint tea are excellent late-night drinks that helps sleep. White tea and green tea will also calm your hunger during the night.

drink that helps you sleep and food that will not make you go to the bathroom at night. If your foo to benefits widely of the rest time

Drinking water before bed, weight loss bedtime ritual

We can consume water at any moment, and it is the perfect drink for losing extra weight. Water contains 0 calories, and consuming water can increase your RMR (resting metabolic rate) by up to 30% in just 10 minutes. Some people call it a negative calorie drink because drinking water creates a calorie deficit.

For those reasons, drinking about 2 liters of water a day is good practice that reduces unwanted weight. The recommended amount of water varies depending on a person’s weight, activity level, weather, etc. Some people prefer to have a glass of cold water before going to bed as it may increase the amount of calorie burn to keep the body function.

Others prefer warm water with fresh herbs, spices, or other plants. Some unsweetened drinks are incredibly beneficial for health and weight control. One highly effective morning routine consists of drinking every morning a glass of hot water with ginger and lemon. It is suitable for detoxication, immune system, weight loss, and more. Drinking lemon in hot water before bed can also have some similar benefits and may help to lose weight.

Recently, a desperately trying to save his wife’s life has traveled to Asia in search of a cure. What he found was disturbing. People were using herbal medicine and natural remedies for decades to cure obesity-related illnesses. What causes leptin resistance and how to cure it to stop overeating.
He learned how to use water and natural ingredients in a way he never did before, but he had to do his research to understand the science behind his discovery. This simple bedtime water hack has helped his wife and many other people burn stubborn fat and regain confidence.

Melatonin and weight gain

Melatonin is a hormone that the body produced naturally to regulate the sleep cycle and wake time. The melatonin level increases around bedtime and stays high during sleep time. An abnormally low level of melatonin can trigger fat storage and result in weight gain.

On the contrary, a typically high level of melatonin while sleeping encourages fat burning and weight loss. For various reasons, some people cannot produce enough sleep hormone (melatonin) and now rely on melatonin pills. In this case, they need to choose between synthetic melatonin pills and natural melatonin supplements.