Lose Weight Overnight?

The global obesity epidemic has fueled a sharp rise 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 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.

Sleep Quality,Duration&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 The link between sleep and body weight may partly be explained by how sleep deprivation affects your body’s production of hunger hormones.Trusted Source
Trusted Source

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.

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

Trusted SourcTrusted SImplementing a healthy bedtime routine can be a great way to support your long-term weight loss g

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

Trusted Source
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.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.

Trusted SourcAccording 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

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.

Trusted Source.Trusted SourceSome 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.

Turn Off The Lights

Melatonin is a hormone that helps regulate sleep-wake cycles by telling your body when it’s time to sleepTrusted Source

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 lightTrusted Source

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.