Burn Fat While Sleeping? These Are 6 Simple Habits You Can Do

Illustration of losing weight during sleep (Freepic)

JAKARTA - Losing weight is often synonymous with intense exercise and a strict diet. But did you know that the body can actually burn fat even while sleeping? It sounds like a dream, but it's not a myth.

With some simple habits that are done regularly, you can help your body burn calories more effectively during night sleep.

According to The National Sleep Foundation, a modern lifestyle that interferes with the rhythm of the body's sirkadian can be the cause why the body tends to store more fat.

But the good news is, this can be overcome with a consistent small change. Here's an easy way to burn more calories while sleeping, as reported by the Today page.

1. Get enough sleep

Enough sleep is not only a matter of rest, but also a matter of body metabolism.

"Stide is needed for the normal function of hormones and immune systems. A sleep-deficient brain is a hungry brain. Bad sleep can cause weight gain," said Dr. Richard K. Bogan, professor at the University of South Carolina School of Medicine.

Adults on average need 7.5 to 9 hours of sleep per night. Consistent sleep and sufficient help regulate hunger hormones such as ghrelin and leptin, thus preventing excessive eating.

2. Exercise Strength Before Sleep

Many people only focus on cardio, even though strength training such as lifting weights is very important to burn fat while sleeping. This exercise makes the body continue to burn calories even after you finish exercising. You don't have to go to the gym, just use your own weight at home.

"The exercise of force keeps the body in the calorie burning mode throughout the night," said Bogan.

Do moves such as squat, plank, or modified push-ups before bed for optimal results.

3. Add a load on foot

No need to leave the habit of walking after strength training. Just add a small dumbbell (1-3 kg) or use the wrist/leg load while walking. This turns your road session into a combination of cardio and strength training. This is a smart way to burn more calories throughout the day, even while sleeping.

"Strengthening force is very important for building muscles and burning fat, even while sleeping," explained Bogan.

4 Yoga Before Sleep

Respiratory exercise and light yoga poses can help calm the mind and improve sleep quality. One of the suggested poses is a forwardfold, which is to sit with your feet straight forward, then lean towards your feet and hold for five deep breaths.

This pose helps relax the nervous system and accelerates the transition to sound sleep, which is important for optimal metabolism.

5. Create A Cool And Dark Sleep Atmosphere

Research from the journal Diabetes shows that sleeping in a room with a temperature of about 19 degC for one month can increase calorie incendiary brown fat by up to 42% and increase metabolism by 10%.

"sleeping in an overheated room can interfere with sleep," said Bogan.

He suggested ideal room temperature of around 18'19'circ. In addition, avoid light at night. Lights, TV, or cell phones can suppress melatonin production and disrupt the body's metabolic rhythm. Use a blackout curtain and turn off all lights before bed.

6. Set a meal and sleep schedule

Consistency of eating time greatly affects hormones and metabolism.

"Our arms work with a circadiant rhythm. If we eat at the same time every day, the body knows when to release the hunger hormone and when to start getting ready for sleep," said Chae Harrison, a nutritionist.

For example, if you are used to having dinner between 18.00 p.m. and 20.00 p.m., the body will adjust the hormonal cycle to help your digestion and prepare for better sleep.