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6 things to do at night to manage weight gain
What if you could lose weight by simply switching up your bedtime routine? Sounds too good to be true? Well it isn’t.
Research has proven that getting a better night’s sleep can help you lose weight and surprisingly it’s one of the most effective methods!
In an Internal Medicine study, dieters who got 8.5 hours of sleep per night lost twice as much fat as those who scraped by on 5.5 hours — even though they all cut the same number of calories each day.
Likewise, your bedtime routine can massively impact your health and making some simple lifestyle changes in the evening can even help you shed the pounds.
Apply these 6 tricks to your bedtime routine to boost your weight loss routine:
Tip #1: Don’t skip out on your dairy
A glass of milk, cup of Greek yogurt, or even a protein smoothie before bed can do more than fight the pre-bedtime hunger pangs.
Milk not only contains tryptophan, which is an amino acid that helps us sleep better.
But they also help you build more muscle while you sleep.
That’s because dairy is chock-full of casein, a slow-to-digest form of protein that keeps exercisers’ muscles fueled with amino acids, so they can build lean mass all night long, according to research published in Medicine and Science in Sports and Exercise.
Just a refresher: Building muscle is the No. 1 way to increase your metabolic rate and burn more calories every damn day.
Tip #2: Time to get chilly
Fine-tuning the thermostat a couple of hours before bed can make drifting off to dreamland (and actually staying in it) way easier.
“We need our body temperature to drop in order to sleep through the night,” says Rebecca Scott, Ph.D., research assistant professor of neurology at the NYU Langone Comprehensive Epilepsy Center—Sleep Center.
Plus, research done by the National Institute of Health Clinical Center shows that when people sleep in rooms set to 66.2 degrees, they are prone to burning more calories by burning stored fats as fuel to keep the body warm.
Tip #3: Enjoy some alone time
Winding down before bed can seem like a waste of time when most of us are rushing to get everything done right up until we get in bed.
But it's actually better to take the 30 minutes before hitting the hay for yourself—even if that means going to sleep a little later.
Winding down from our day is important to help us relax and initiate sleep.
It's a process where we intentionally put aside the events and worries from the day so they don't get in the way of our having a restful night, something that's essential to optimal brain restoration and functioning, memory, and learning
Do a relaxing activity that you truly enjoy, like reading. This helps protect your sleep and energy.
Tip #4: Say No to Nightcaps
It might help you drift off (more like pass out), but it won’t help you stay that way.
Alcohol consumed too close to bedtime can interfere with sleep quality in the second part of your sleep cycle.
That's because your body is still busy digesting the sugars in the alcoholic beverage you indulged in, hindering the ability to rest.
This results in longer light sleep stages, decreased dream sleep, and more fragmented dream sleep.
In one 2015 University of Melbourne study, researchers said that the disruptions in a sleeping brain’s wave patterns after a night of drinking are similar to those induced by mild electric shocks. Not exactly what dreams are made of.
Tip #5: Make sure the light is right
Even without a habit of scrolling through your phone at night...
Bright lights coming through your bedroom windows can cut down on your body’s production of sleepy-time melatonin, interfering with sleep quality.
A study from the University of Oxford showed that women who slept in the darkest rooms were 21% less likely to be obese than women who slept in brighter rooms.
This is because light can cut down your body’s production of melatonin which interferes with sleep quality.
But if you want to get the biggest benefit from “lights out,” you need to dim your indoor lights along with the setting sun.
Think about it: If you spend your evening hours in a brightly lit living room, you’re missing out on a ton of melatonin production that will boost your sleep.
Tip #6: Do some yoga before snoozing
While intense exercise scheduled too close to bed can backfire by over-energizing you…
Performing some light stretching or yoga before (or even in) bed helps the body relax and prepare for sleep.
For even more relaxation, incorporate deep, diaphragmatic breathing into your moves.
Here's how to do that: Breathe in through your nose and out through your mouth, focusing on taking slow, complete breaths that raise and lower your belly, rather than your chest.
Doing so your body goes into a “rest and digest” mode, where the brain calms the body down to reduce tension and help you fall asleep.
PS. As we mentioned in the article, having the recommended 8 hours of sleep is vital for women trying to lose weight.
But when menopause strikes, the hormonal changes can result in some pretty nasty cases of insomnia.
But thankfully, we’ve got just the bundle that’ll not only help you fight back against insomnia, but also give your body an all-natural boost to it’s metabolism and calorie burn-rate:
There are 4 natural herbs & superfoods that have been used since the ancient times which can help you can fend of the symptoms of menopause:
- Thermogenic Probiotics:
Thermogenic Probiotics are beneficial bacteria found in fermented foods that not only helps in the digestion of food and maintaining gut health, but also boosts metabolism and calorie burn-rate.
- Thermogenic probiotics multiply in the gut and help us break down tough fibers, unbind nutrients, and fight off bad bacteria that causes bloating.
- Thermogenic probiotics mimic the effects of exercise in the gut, boosting metabolism and calorie burn-rate.
- Probiotics help keep your gut healthy, and a healthy gut = less bloating and cravings.
- Natural Prebiotics:
Prebiotics are fibers that good probiotics feed on, known as “probiotic food”. This helps the good probiotic to colonize and proliferate faster in the gut.
When taken together with thermogenic probiotics, it can help to boost the efficacy of its unique probiotic strains while providing optimal support to digestion and impact on stubborn fat.
In addition, prebiotics also help also support:
- better sleep quality
- easier management of food cravings
- better management of stress
- positive mood and emotional well-being
- Rhodiola:
Rhodiola is a natural herb that is best known for its amazing abilities to fight fatigue, lower stress levels and improve both mental and physical performance.
It also has been proven to improve sleep patterns and reduce mental fatigue, which helps combat menopausal insomnia and brain fog.
Russian scientists have studied its benefit extensively for the past 70 years and have found that it:
- decreases stress
- fights fatigue
- improves brain function
- improve sleep quality
- supports healthy weight loss
By keeping fatigue at bay, you will have more energy and better quality sleep, which optimizes your body for any weight management plans you have.
- Dong Quai:
Angelica sinensis, also called Dong Quai, is a cornerstone of traditional Chinese medicine. It’s commonly called “Empress of Herbs”, because it’s mainly used for improving women’s health.
However, Dong Quai is also an amazing sleep aid.
Research has shown that Dong Quai causes a decrease in sleep disturbances and fatigue, both very common occurrences during menopause.
By using this powerful remedy, you’ll have:
- increased clarity of mind
- boost to energy levels
- easier falling asleep at night
By having more restful sleep, your brain and body will be rejuvenated, which raises metabolic and calorie burn-rate.
You can find these herbs in our specially created bundle — Menokit PLUS.
By combining the all-natural ingredients of:
- Thermogenic Probiotics in Provitalize
- Burdock Root in Previtalize
- Rhodiola in inergyPLUS
- Dong Quai in inergySLEEP
We’ve created a holistic solution for women to help FIGHT BACKagainst menopause symptoms like:
- Weight gain
- Insomnia
- Hot flashes
- Bloating
- Mood swings
… and more!
The secret to feeling like yourself again is here:
In these 4 supplements, specially chosen because of how well they work together synergistically to help women:
- Manage their weight
- Boost their metabolism
- Improve their gut health
- Improve sleep quality
- Reduce fatigue
- Increase their energy levels
- Reduce hot flashes
- Reduce mood swings
- Ease brain fog
- Ease symptoms of aging and hormonal changes
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