11 Easy Ways to Burn Fat While Sleeping

Looking to lose some weight and get yourself back into good shape? You could go to the gym, train yourself to run a marathon, or become a master chef of healthy cooking. Or you can just do a few hacks in the evening before bedtime and achieve the results you want. In fact, studies have found that having a poor bedtime routine can undermine weight loss by 55%. Here are 11 easy ways to lose weight while you sleep. 

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1. Get enough sleep

If you want to turn your sleep into a perfect opportunity to lose some weight, it is essential that you get your 8 hours of shut eye. Why does it matter? According to research conducted at the University of Wisconsin, sleeping well helps optimize and regulate your bodily functions, particular the ones that deal with energy levels and appetite control. Furthermore, it has been found that overweight people on average get around 15 minutes of fewer sleep versus those within healthy ranges. This might not seem like much, but over time it can really add up! 

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2. Enjoy a cup of tea

Finish your evening with a soothing cup of rooibos tea. Made from the leaves of the “red bush” plant, which can only be grown in South Africa, this tea contains no caffeine, so you don’t have to worry about feeling jittery. Rooibos tea contains a flavonoid called Aspalathin, which keeps your appetite at bay while also burning belly fat! 

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3. Eat a healthy snack before bed

This suggestion might surprise many, especially those who prescribe to the idea that a person should never eat past a certain time. But the truth is, it is best to eat small, quality meals throughout the day to keep your metabolism revved up. A nutritious snack before bed will keep you from having midnight cravings, which is when you’ll want something unhealthy!

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4. Add peppers to your diet

Spice things up and burn fat at the same time! There is plenty of research that indicates adding hot peppers to your food can help you lose weight, so add some black or red pepper to your snack — we would suggest a cup of low fat cottage cheese — and enjoy the fiery taste and the benefits. 

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5. Routes are good

Develop an evening routine that you do every night up to an hour before you go to sleep. A routine subconsciously tells your brain that it is almost time for bed. This could be anything from reading a book, writing in a diary, or even having that aforementioned snack before hitting the sack. 

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6. Ban the tech devices from the bedroom

Studies have found that when we bring our smartphones and tablets into the bedroom, it can lead to weight gain. This is because checking your “likes” in social media or binging on YouTube when you should be sleeping can throw your sleeping patterns out of whack, which in turn causes weight gain. So keep your iPad and computer elsewhere and when it’s time to wind things down for the night, use your phone exclusively as an alarm clock. 

11 Easy Ways to Burn Fat While Sleeping

7. Stick to the 20 minute rule

If you’re laying in bed for 20 minutes and can’t quite fall asleep, listen to some soothing music or read a book. You will gradually feel more relaxed and you’ll be ready to fall asleep. 

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8. Do some calisthenics

Driving out to the gym at 9pm isn’t something most folks want to do, but fortunately you don’t need to make the trek in order to get in a good workout before turning off the lights. Dips, pull-ups, push-ups and other calisthenics do the trick! 

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9. Take a bath or shower right before bed

A recent study conducted at UCLA found that hunter-gatherer tribes were prompted to go to sleep based on temperature drops. Although we sleep indoors these days, taking a hot bath or shower can simulate the feeling of your body cooling afterwards, allowing you to fall asleep much more quickly. 

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10. Ditch the night light

As much as the thought of sleeping in complete darkness might unnerve you, it really is the best way to get an uninterrupted night of sleep, which can result in weight loss. For example, a study published in the American Journal of Epidemiology found that people who slept in the darkest room were around 20% less likely to be obese versus those who slept in rooms with the most light. 

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11. Find the right sleeping position

By the time we kick the bucket, on average we sleep 30 years of our lives away. To maximize this investment, you really ought to figure out which sleeping position suits you best. While you’re at it, pick pillows and mattresses that provide the best possible comfort.