Can You Lose Weight Overnight?
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Can You Lose Weight Overnight?
As a
result, new diet trends are constantly flooding the market, some of which
promise to help you shed pounds while you sleep.
This
article explores if you can lose weight overnight and how you may use your
sleep pattern to promote healthy and sustainable weight loss.
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 that lower
scale number is not a result of fat loss alone. Rather, it’s likely more
reflective of water loss.
That’s
not to say you don’t burn calories overnight. When you sleep, your body must
fuel the complex metabolic processes that keep you alive and healthy.
Meanwhile, you also lose water through your breath and sweat.
A single
cup (237 ml) of water weighs close to 1/2 pound (240 grams). Your body
comprises about 55–75% water, which accounts for a significant proportion of
your weight.
According
to some estimates, over 80% of overnight weight loss may be due to water loss.
That said, how much you lose while sleeping varies depending on your body
composition and metabolic rate.
SUMMARY
Most of
your overnight weight loss can be attributed to the water you lose through
sweating and breathing.
Sleep quality and duration
Though
many of the most effective weight loss strategies focus on diet and exercise
alone, early research suggests that the quality and quantity of your sleep may
also play a big role in
your body’s ability to regulate its weight.
Several
population based studies have found an association between chronic sleep
deprivation and higher body mass index (BMI), which is an
indicator of your weight in relation to your height.
One study
in adults aged 67–99 found that those who slept 5 or fewer hours per night
were, on average, 3 times more likely to develop obesity, compared with those
who got 7–8 hours of sleep per night.
Thus, it
may be worth prioritizing adequate sleep as
part of your weight loss plan.
Sleep
habits can impact hunger hormones
The link
between sleep and body weight may partly be explained 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 works
to suppress appetite, while ghrelin is released by the stomach and
makes you feel hungry.
Ideally,
these hormones work together to let you know when you need more energy and when
you’ve consumed enough calories. However, some research suggests that without
adequate sleep, the balance between the two may become disrupted.
One small
study in 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.
Furthermore,
some studies suggest that you crave highly palatable foods, including calorie
dense treats like sweets and salty snacks, when your sleep is
poor
When
combined, changes in hormone production, appetite, and cravings induced by
inadequate sleep may contribute to increased weight and obesity risk.
Still,
the relationship between these factors is unclear, and more research is needed
to better understand how healthy sleep patterns may be used alongside a balanced diet and exercise plan to
promote safe, sustainable weight loss.
SUMMARY
Poor sleep patterns 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. Yet, more research
is needed.
Improving your bedtime routine can support long-term
weight loss
Implementing
a healthy bedtime routine can be a great way to support your long-term weight
loss goals.
Setting a
schedule, cultivating a calming bedtime ritual, and creating a relaxing
environment can help improve the quality of
your sleep.
Stick to
a schedule
A
constant flood of information and activities coupled with the demand for
productivity can make implementing a sleep schedule difficult, but research
suggests it may be worth your efforts.
One study
linked irregular sleep patterns to circadian rhythm
disruption and impaired sleep quality, regardless of the total
time spent sleeping.
Thus,
setting a bedtime and sticking to it — even on weekends — may be a simple and
effective way to improve your sleep quality.
Use
relaxation techniques
Even if
you’re making an effort to go to bed at the same time each night, falling
asleep can present a challenge of its own.
Here are
a few simple activities that may help you fall asleep quicker:
- meditate
- have a cup of chamomile
tea
- play soothing
music
- practice deep-breathing
exercises
- discover
aromatherapy
If you
find it difficult to quiet your mind before bed, consider implementing a
bedtime ritual using one or more of these techniques to calm down and prepare
your brain for sleep.
Turn off
the lights
Melatonin
is a hormone that helps regulate sleep-wake cycles by telling your body when it’s
time to sleep.
How much
melatonin your brain produces is strongly influenced by light exposure. In
particular, blue light,
such as that from the sun, LEDs, and fluorescent lights, hinders 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 you plan to go to bed.
Computer
monitors, televisions, and smartphones significantly contribute to blue light
exposure, so you can also try to avoid using these
devices before bed. Instead, try reading a book or listening to
a podcast to wind down.
Lower the
temperature
The temperature
in your bedroom may also affect your sleep quality.
Your body temperature naturally
decreases in preparation for sleep and rises when it’s time to wake up. If your
room is too warm, it may be more difficult for your body to enter the sleep
phase, making it harder to fall or stay asleep.
Some
research suggests that the ideal room temperature to support sleep is 66–70°F
(19–21°C) .
If you
can control the temperature in your bedroom, try knocking your thermostat down
a few notches to enhance your sleep quality.
SUMMARY
You can
improve the quality of your sleep by regulating your bedtime, reducing your
bedroom temperature, limiting pre-sleep light exposure, and implementing a
relaxation ritual to help you fall asleep quicker.
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 adequate sleep regularly may promote long-term weight loss.
To
improve your sleep quality, try implementing simple strategies like setting a
regular bedtime, reducing light exposure before bed, and creating a peaceful,
sleep-promoting environment at home.
If
your goal is to lose weight in a sustainable way, make sure to combine healthy
sleep habits with a balanced diet and exercise routine
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