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Home » Lose Weight Fast » Lose weight fast by sleeping more 9 tips to getting a full nights kip – The Sun

MOST people think losing weight means spending hours in the gym and religiously sticking to one of those miserable, restrictive diet plans.

However, weight loss doesn't need to be as tasking as that - as it turns out the ultimate weight loss hack is as simple as getting a solid night's kip.

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A new study has revealed that increasing your sleep could in fact help you lose more weight.

This is because if you have a disrupted sleep pattern this sends your appetite into overdrive and changes your body's response to food and exercise.

Scientists from the European Society of Endocrinology analysed the impact of sleep deprivation on weight loss.

And they found that the people who were more sleep deprived "prefer larger food portions, seek more calories, exhibit increased food-related impulsivity, experience more pleasure from food, and expend less energy."

Sleep deprived people prefer larger food portions and seek more calories

Physiologist and sleep therapist Dr Nerina Ramlakhan added: Not sleeping enough forces the body into crisis and puts it in survival mode.

"You run on adrenaline, which makes you conserve and store fat particularly around the middle.

"The process of breaking down muscles lowers your metabolism, making you gain weight."

On the other hand, getting enough zzzs helps blitz body fat - by curbing cravings, keeping your appetite in check and giving you the energy to move more.

With this in mind, here we take you through the best ways to help maximised your zzzzzzs to boost your weight loss...

This is one that won't surprise you.

Phones or tablets that emit blue light have been shown to disrupt melatonin levels the hormone that regulates our sleep/wake cycle.

Dr Nerina Ramlakhan, recommends turning off all electronic devices 90 minutes before going to bed.

As the temperatures drop this month, the heating comes on but this can actually disrupt sleep.

This is because central heating systems dry out the mucous membranes, making you more thirsty during the night.

How much sleep do I need for my age?

TheNational Sleep Foundation recommends:

Dr Neil Stanley, ex-chairman of the British Sleep Society, says the optimum temperature for a good night is 18C or lower.

Time is of the essence when it comes to your caffeine hit.

Drink it too early or too late in the day, and Dr Sarah Brewer, a registered doctor and nutritional therapist, warns it can stop you sleeping.

She recommends that you have your final cup of coffee no later than 5pm - although chronic insomniacs might want to stop the caffeine consumption at lunchtime.

Music to many parents ears... no need to feel guilty, having the kids kip in with you IS bad for your health.

And it could prove detrimental to them too.

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Not only will their wriggling likely keep you up, letting a child sleep with you can stunt their development.

Eating before bed can really upset the body's sleep cycle.

Experts say you should avoid eating within three hours of bedtime to "avoid indigestion, acid reflux and even nightmares".

A glass or two of wine, or a sip or two of brandy, for many is a pre-bed ritual.

But despite what you might think, experts say it actually doesn't improve our sleep.

That's because alcohol blocks tryptophan - an amino acid that helps you sleep - from getting to the brain.

We're all guilty of letting our cats or dogs cuddle up to us in bed at the end of the day.

However, they can rob us of those vital zzzzs - not just because they fidget about, but also because of fur shedding.

The best late night snacks

Here, Dr Helen Bond, registered dietitian, talks us through the best midnight snacks that are also diet-friendly.

Vegetable sticks with tzatziki made from low-fat yogurt, cucumber, garlic and lemon juice

Bowl of fresh fruit salad

Pot of plain low-fat yogurt with fresh berries

A few oatcakes topped with cottage cheese and tomato

Slice of wholegrain toast with no added sugar or salt nut butter

Small handful of unsalted nuts or seeds

Few rye crispbreads topped with mashed avocado

A few handfuls of air-popped popcorn dusted with cinnamon

Few slices of wholegrain baguette topped with homemade salsa made from diced tomatoes and red onion, garlic and coriander

Celery sticks filled with a few tablespoons of hummus

Bowl of salad topped with one boiled egg

On top of this, sleeping with a furry friend can also aggravate allergies or asthma in those susceptible to it.

A recent study found that participants who used supportive pillows had better sleep. But how do you choose the right one?

People who sleep on their side benefit from a firmer pillow, whereas those who lie on their front are suited to a softer one, says sleep expert Jamie Moryoussef.

Kip on your back? Harley Street sleep coach Max Kirsten advises going for a pillow that allows your head to tilt back slightly, such as a memory foam one, which conforms to your head shape.

A new study has found that taking a warm shower 90 minutes before bed can help people nod off 50 per cent faster - and increase their total sleep time by 15 minutes.

This is because hot water dilates your blood vessels, improving your skins ability to lose excess heat.

And this helps your body to reduce its core temperature - a process that is key to falling asleep easily.

With 90 minutes before bed time being the prime time for a shower, that means you should be hopping in the shower at about 8:30pm.

Why that time? Taking a shower at 8:30 means you will be in bed and asleep by 10pm.

10pm is considered the perfect time to hit the hay as it enables you get the recommended seven to eight hours of sleep you need to be productive the next day.

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Lose weight fast by sleeping more 9 tips to getting a full nights kip - The Sun

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Home » Lose Weight Fast » Lose weight fast by sleeping more 9 tips to getting a full nights kip – The Sun