We all know the weight loss benefits of a good workout and healthy eating, but did you know that your sleep also plays a large part on how successful you will be at losing weight.
A study undertaken back in 2010 has shown that if you do not get a good nights sleep it could undermine your weight loss efforts by as much as 55%.
Here are some tips to ensure you not only get a good nights sleep, but also are able to lose a few extra pounds while you snooze.
#1: Eat some lamb or turkey
Both lamb and turkey contain tryptophan that is an amino acid that is shown to promote good sleep patterns.
Studies have shown that those who do not sleep well tend to snack more the following day. Therefore it would make sense that getting a good nights sleep could reduce these snack food cravings.
#2: Don’t eat late
If you fast during the night then you are likely to lose more weight than those who enjoy a spot of midnight fridge-raiding.
A study published in the journal Cell Metabolism has shown that mice who fasted for 16 hours were leaner than the mice who were allowed to graze throughout the day and night; even though they were on a controlled diet.
#3: Have a protein shake before bed
As your body uses more calories to break down protein than it does carbs and fat, it makes sense that you should have a protein shake just before bedtime.
Research at the Florida State University has shown that those who ate protein before bed had a higher resting metabolism than those who ate nothing.
#4: Smell some peppermint
This maybe a strange tip, but if you tend to suffer from food cravings while in bed then sniffing some peppermint before bedtime may help.
Studies have shown that the smell of peppermint could help suppress your appetite.
#5: Turn the heating off
If you want to burn fat then turn off the heating. A study published in the journal Diabetes has revealed that the colder temperature could ensure your body starts to burn off its brown fat stores in an effort to keep you warm.
#6: Turn off the light
Do you regularly take your phone to bed? Or have a night light? If so then you could be affecting your ability to lose weight.
Not only will you be tempted to check your phone for messages and updates, but the light can affect your sleep too.
Studies have shown that those who sleep in a dark room are 21% less likely to be obese.
#7: Paint your bedroom blue
If you have a red or yellow bedroom then you may find that you tend to be hungrier than those who have a blue bedroom.
Studies have shown that blue helps cut appetite.
#8: Turn off the TV
It is an unsurprising fact that those of us who watch less TV are leaner than those who watch it often.
Perhaps the TV does not relax you before bedtime, leading to a restless night sleep.
Instead try reading a book or have a nice relaxing hot bath.