Losing weight while sleeping… A dream for so many of us! Yet, as you’re about to discover in this article, your nights deserve your full attention. We look at hormones, your evening meal, bedroom temperature and darkness, how long you sleep and night-time treatments. So if you want better habits around sleep, put on your pyjamas and follow our tips!
Sleep and weight: a quick explanation first!
Numerous studies have looked at the relationship between sleep and weight. For a long time, it was observed that people who sleep more were less affected by excess weight than those who were sleep-deprived. Scientists then decided to carry out research, and the findings point in the same direction: there appears to be a correlation between sleep and weight. Someone who sleeps little (fewer than six hours a night) may be more likely to be overweight than someone who gets a full night’s sleep (around eight hours).
How can this be explained? It all comes down to hormones! In short sleepers, levels of leptin, ghrelin and cortisol are found to be disrupted.
- Leptin is the satiety hormone. It’s the one that sends your brain the message “I’m no longer hungry”.
- Ghrelin is the hormone that signals hunger. It generally rises before meals.
- Cortisol is known as the “stress” hormone. It actually helps regulate glucose synthesis and stimulates the release of proteins and lipids in the body. Simply put, cortisol enables the release of energy when it is needed (during physical effort or stress).
When we suffer from a lack of sleep, blood levels of these hormones go haywire:
- Leptin drops, so we lose our sense of fullness.
- The body secretes more ghrelin, which stimulates appetite.
- A disrupted cortisol production may interfere with the way the body uses glucose. Elevated cortisol levels also trigger irrational food cravings (for fatty and sugary foods) as a way of coping with mental and physical stress. The body seeks to boost its “feel-good hormones” (dopamine, serotonin).
This fascinating bit of body chemistry could help explain why people who sleep more tend to have a lower BMI (body mass index) than insomniacs… or those who are sleep-deprived.
Adjusting your dinner before bed
To understand why your evening meal matters, it helps to know that digestion carries on during the first few hours of the night. A dinner that’s too heavy and/or eaten too late can disrupt your sleep, and so can alcohol. That’s why it’s a good idea to keep your evening meal lighter. For example, opt for a portion of lean protein (fish, white meat, tofu…) with vegetables. Also avoid alcohol in the 3 hours before bedtime. Another key point: don’t eat too late. Ideally, give your body time to digest before going to bed, which means around 3 hours.
Turn down the heating to sleep better
It’s actually quite simple: a cooler temperature makes it easier to fall asleep. So don’t hesitate to open the windows before bed, remove a blanket or turn down the heating if you want to sleep better. And for more unusual ideas to slip into your day, take a look at our tips around 100 calories.
To care for your skin while sleeping, rely on night-time treatments
Night treatments are cosmetic treatments designed to care for your skin in targeted areas while you sleep. So make it a habit to apply your night treatment every evening before bed!
The evening treatment with Ginger & Slimsize® for the belly and hips
- Targeted night treatment for belly & hips, to massage in every evening before bed
- Ginger & Slimsize®, with a patented active ingredient at the heart of the formula
- Helps smooth and firm the skin
The evening slimming treatment for thighs and buttocks
- Targeted night treatment for thighs & buttocks, to massage in every evening before bed
- A formula with Ginger and Remoduline® (a patented active) to apply every evening
- Helps smooth and firm the skin
Tummy and thighs: night-time treatments in your routine
The tummy and thighs are often the first areas that come to mind. The night-time treatments shown above are made for exactly these two areas. Simply apply them every evening before bed on the area of your choice.
Bear in mind that a treatment can’t do everything on its own. The habits described in this article remain the foundation: a light dinner eaten around 3 hours before bedtime, a cool, dark bedroom and nights that are long enough.
Avoid light to sleep better
According to several studies, our body produces a hormone called melatonin when we are in complete darkness. This hormone is thought to help us sleep better. To make the most of it, try to make your bedroom as dark as possible: draw the curtains, then switch off standby lights and all screens.
Get enough sleep
Several studies have looked at how someone who sleeps at least 7 hours each night manages their appetite throughout the day. Getting enough sleep may also help you cut down on snacking and sugar cravings during the day. Keep that in mind next time you can’t bring yourself to put down your favourite series or book and go to bed!
Now that you know how to look after your nights, we bet you’ll never look at your bed the same way again, ladies!
Seek total darkness
If you sleep in a room exposed to light, whether from outside or artificial sources, the quality of your sleep will suffer. Complete darkness encourages the production of melatonin, known as the “sleep hormone”. For a truly restful night, fit blackout blinds or curtains. Make sure to switch off all devices emitting blue light (phone, television or tablet): this light disrupts melatonin production and makes it harder to fall asleep. The same goes for illuminated alarm clocks, so opt for a mechanical one instead! This way, you’ll give yourself every chance of sleeping well.
Take the time to sleep
This tip might seem strange… but it really isn’t! Our daily lives are filled with endless demands on our attention. Come evening, your body is telling you to go to bed. Yet you’d rather start the new season of your favourite series, catch up on videos you missed, sort through a pile of paperwork or chat on the phone with your best friend… And so you chip away at your sleep time. Time to stop! The signs of sleepiness are unmistakable: stinging, heavy eyes, constant yawning, feeling chilly. When these signals appear, it’s time to head to bed. Get 8 hours of sleep if that’s what your body needs, and save the films and admin for the weekend.
Is there a sleeping position that helps you slim down?
It’s a question many of us ask. No sleeping position can, on its own, change your figure. What matters most is how long and how well you sleep, because a lack of sleep disrupts leptin and ghrelin, the hormones behind fullness and hunger.
So simply choose the position in which you fall asleep easily and sleep through the night. If pain stops you from getting comfortable, ask a doctor or another medical professional for advice.
Frequently asked questions
How can I look after my figure overnight?
Sleep doesn’t work on its own, but several habits make a difference. Eat a light dinner around 3 hours before bedtime. Sleep in a cool, dark bedroom and aim for at least 7 hours’ sleep. You can also apply a night-time treatment to the areas you want to target.
Can you slim down in a single night?
No habit can change your figure in a single night. The tips in this article are about habits to keep up night after night: your evening meal, bedroom temperature, darkness and how long you sleep. If you have a specific weight goal, ask a doctor or another medical professional for advice.
Is sleep linked to weight?
According to several studies, someone who sleeps fewer than six hours a night may be more likely to be overweight. This link is thought to be explained by disrupted levels of leptin, ghrelin and cortisol. For any questions about your weight, ask a doctor or another medical professional for advice.
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Useful categories: Slimming Tips.
