If you’ve been stuck in a constant cycle of losing and gaining weight no matter what you do, you may be concentrating on the wrong weight loss tactics. Believe it or not, your bedtime routine may be a contributing factor to your weight gain because you may be having bad habits at that time that you need to change. But the good news is that by adjusting your routine a little, you can get back on track to reach your ideal weight.
Bad bedtime habits that are making you gain weight
Pay attention to the following habits that are classified as bad, and identify if you are having any of them. Possibly that is the reason why you are gaining weight, or why you cannot lose it.
1. Snacks at night
At the end of a long day, when we sit down to watch our favorite TV show, it’s hard not to grab some popcorn. However, studies have shown that eating food late at night can lead to weight gain. Not only that, but it can increase insulin and cholesterol levels, and negatively affect metabolism and hormonal markers implicated in heart disease, diabetes, and other health problems.
Finding out how late is too late for you depends on when you go to sleep. However, a good rule of thumb is to stop eating food and snacks after 6:00 p.m. M., And if you absolutely must eat something, grab low calorie foods like cucumber, celery or low-calorie vegetables.
2. Lack of sleep
Life can be very stressful. There is so much to do during the day and there don’t seem to be enough hours to do it. Because of this, we often put sleep on the back burner, but research has shown that lack of sleep is a contributing factor to weight gain.
Researchers believe that lack of sleep disrupts the release of two hormones that help your body regulate hunger. When you lack sleep, your body will make more ghrelin, which stimulates your appetite, and less leptin, which suppresses your appetite.
It is recommended that an adult get at least seven hours of sleep per night to keep their appetite on track and maintain a desired weight.
3. Spend time in front of the screen before going to bed
As much as we like scrolling through our Facebook feed before bed, it may not be the best option for us when it comes to our weight. Studies show that being on devices like phones and laptops right before bed can inhibit sleep, which, as we know, can lead to weight gain.
Our devices contain blue light, and while this is good during the day because it increases attention, reaction time and mood, these are not necessarily the qualities we want when we are trying to fall asleep.
Blue light on devices affects our sleep pattern, and lack of sleep has been shown to contribute to weight gain, so staying off your devices at night may be your best option if you want to keep the pounds at bay.
Being in front of a screen late at night is one of the bad habits that most people have today. It is recommended that you store the screens at least two hours before going to bed to ensure a better rest.
4. Drink caffeine at night
For many people, morning and coffee go hand in hand. That’s because the caffeine in coffee helps block molecules in the body that induce sleep. When we drink caffeine, be it coffee, tea or soda, we are avoiding sleep, which, as we know, is linked to weight gain.
Not only that, but researchers have been able to link the consumption of chlorogenic acid, which is found in coffee, with weight gain.
So, if you are a coffee lover, save your cup for the morning and skip a cup after dinner if you want to maintain a healthy weight.
5. Sleep with the light on
If you’re a fan of sleeping with a light on, be it a bedside lamp, nightlight, or even the hall light, you may be unknowingly contributing to weight gain. One study found that exposure to even a small amount of light increases weight and is also associated with increased depression.
Sometimes it can be difficult to combat previous habits, but if you’ve been sleeping with the light on, consider turning it off when it’s time to sleep. Close the blinds, use blackout curtains, keep your cell phone and electronic devices out of sight, and turn off the alarm.
6. Lack of exercise
With our busy schedules, it can sometimes be difficult to adapt a workout time, so we need to find some spare time and dedicate ourselves to exercise, no matter what time. There are rumors that exercising before bed can make it harder for you to fall asleep, and as we learned earlier, less sleep is linked to weight gain. These rumors, however, are false.
A survey found that a surprising 83% of participants who exercised every day (at any time of the day) experienced better sleep at night.
So, if you’re having trouble sleeping, try relaxation exercises like yoga or stretching.
Achieving and maintaining your ideal weight can sometimes seem like an uphill battle. It is not as simple as exercising a little more or eating a little better. Sometimes there are factors that contribute to our weight that we don’t even consider. Our bodies are complex, and everything we are exposed to can affect it. Staying on top of your daily routines and adjusting accordingly will help you shed those unwanted pounds.
