Due to the global obesity epidemic, the number of people looking for achievable and efficient weight-loss strategies has increased. New diet trends are popping up all over the place, with some promising to help you lose weight overnight fast.
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The weight you lose while you’re asleep is not because of a new diet: there’s a biological reason.
If you weigh yourself daily, you may notice you weigh less in the morning than you do later in the day. The lower number on the scale is most likely due to water loss.
Your body works hard while you sleep, fueling the complex metabolic processes that keep you healthy and alive. This process naturally burns calories. A variety of metabolic and hormonal bodily functions depend on sleep, and it’s essential for maintaining metabolic homeostasis.¹
The amount of weight you lose while you sleep depends on your metabolic rate and body composition. Some estimates show around 83% of total weight loss during sleep is due to insensible water loss from skin and airways.²
Many effective strategies for weight loss focus on exercise and dieting. Some research suggests that your sleep quality and quantity might also contribute to how your body regulates its weight.
A few population-based studies showed a link between a higher body mass index (BMI) and chronic sleep deprivation. Your BMI is based on your weight and height.³
Patients with obstructive sleep apnea (OSA) and obesity have elevated leptin levels. Leptin is known as the ‘satiety’ hormone. When it’s functioning correctly, leptin tells us to stop eating by sending a signal to the brain that we are full. If there is too much leptin in the blood, the brain doesn’t receive the signal as strongly. This issue impacts weight regulation and can lead to weight gain.
A study involving adults between the ages of 67 and 99 found that participants who slept five hours or less at night were three times more likely to develop obesity than participants who slept seven to eight hours at night.⁴ This was also after adjusting several risk factors and health conditions like:
So, it’s a good idea to prioritize sufficient sleep as part of your overall weight-loss strategy.
To support your long-term weight loss goals, you should introduce a healthy bedtime routine. Developing a relaxing ritual, setting a schedule, and creating a calming environment can enhance your sleep quality.
When experimenting on how to lose weight overnight, some things you can add to your bedtime routine are:
Falling asleep can be challenging, even if you're trying your best to maintain the same bedtime every night. Some simple practices you can try to fall asleep faster are:
Drinking warm chamomile tea⁶
Deep breathing exercises⁷
Playing soothing music⁸
Indulging in aromatherapy⁹
If you're struggling to calm your mind before sleeping, you may want to add some of these relaxing practices into your bedtime routine to prepare your brain for sleep. It’s also helpful to put your phone down and give your brain a break from light, social media, and mindless scrolling.
Your bedroom temperature may also impact your quality of sleep.10
The best temperature for your bedroom is around 65 degrees Fahrenheit. This varies between people, but most doctors suggest setting your thermostat between 60 and 67 degrees Fahrenheit for the most comfortable sleep.
Your core body temperature is naturally programmed to drop slightly in the evening. By turning down the thermostat before bed, you can regulate your temperature, signal to your body that it's bedtime, and enhance your sleep.
Implementing a solid sleep schedule can be challenging with daily productivity demands. However, it’s worth your effort to create one and stick to it.
One study found a link between abnormal sleep patterns, impaired sleep quality, and circadian rhythm disruption, regardless of the quantity of sleep.¹¹
Therefore, creating and sticking to a routine bedtime, even on weekends, might be an effective and easy way to improve your sleep quality.
So, how do you lose weight overnight? It could be as easy as getting a good night's sleep. While you may have seen that certain diets could help you lose weight while you sleep, most of the weight you lose while you're asleep is water weight, which isn’t diet-dependent.
The long-term effects of consistent healthy sleep promote weight loss and healthy weight maintenance. Try one of the strategies mentioned here to enhance your sleep quality, like creating a sleep-promoting, relaxing environment or reducing your exposure to light before bed. If you're looking to lose weight sustainably, combine healthy sleeping habits with an effective exercise routine and a balanced diet.
The best temperature for sleep | Sleep Foundation