To lose weight, you have to sleep well. Getting quality sleep promotes weight loss. Our experts give you their advice for losing weight while sleeping thanks to sleep dietetics. How to lose weight while sleeping? What diet to adopt to sleep well?
Screens, stress, anxiety… reduce the quantity and quality of sleep to the detriment of the form of course, but also of the line. Sleeping well is indeed essential for weight balance. Thanks to the advice of our specialists, find serene nights and get rid of your superfluous kilos… while sleeping!
Why is it important to sleep well to lose weight?
Morale, tone, health, beauty, immunity…: sleeping well is essential in many ways. Surprisingly, quality sleep also contributes to weight balance. “Many studies indicate a correlation between weight gain and sleep debt,” notes Marie-Pierre St-Onge, nutrition researcher. Individuals who rest under 7 hours a night will quite often put on more weight than others.
“When we don’t sleep enough, we have more appetite and we are more attracted to fatty and sweet products,” adds Dr Joelle Adrien. A lack of sleep also leads to behavioural changes: “ When you sleep less, you have more time to eat and especially to snack, notes Valentina Andreev, a researcher in nutritional epidemiology. We likewise feel tired the following day, so we move less. In the end, energy intake increases, expenditure decreases, and there is a greater tendency to store.” The issue is that overweight likewise advances long haul rest problems,” adds the specialist. A vicious circle!
The Benefit of Sleeping More on Calorie Intake
According to a study (source 1) published February 2022 in J AMA Internal Medicine, overweight young adults who usually slept less than 6.5 hours per night were able to get more sleep with personalized sleep hygiene advice. By increasing time spent in bed, participants also reduced overall calorie intake by about 270 kcal per day. A reduction that would result in a weight loss of approximately 12 kg over three years.
What are the principles of sleep dietetics?
The circumstance and organization of suppers can go far in re-establishing quality rest. And good news, what is good for sleep is also for the line!
Maintain a fixed meal schedule for a good night’s sleep
Meals help to synchronize the body. “To help you fall asleep, it’s best to have finished dinner 2 to 3 hours before bedtime,” recommends Dr Adrien. This allows you not to start your night in full digestion. And you get a significant overnight fasting window, which would help with weight loss.
The ideal is therefore a breakfast on rising, a lunch around 12-1 p.m. then dinner around 7-8 p.m.
Adopt a Mediterranean diet to avoid insomnia
This diet based on various plants (fruits and vegetables, seeds, cereals, etc.), poultry, fish and fermented dairy products could indeed increase the synthesis of serotonin and melatonin, favourable to quality sleep.
Eat eggs for breakfast for a better balance
Good sleep is prepared as soon as you get up! Secreted in particular in the first part of the day, dopamine promotes awakening, motivation and the morning start. “It is made by the body part from an amino acid, tyrosine, constituting proteins that are found mainly in animal products,” says Anthony Berthou, dietitian-nutritionist.
Promote a dissociated diet to replenish energy
At half-time during the day, to continue to stimulate alertness and activity, the objective is once again to give pride of place to foods rich in animal proteins and to limit those rich in carbohydrates.
You can finish the meal with a fermented milk product, depending on tolerance, or 1 or 2 squares of dark chocolate with a high percentage of cocoa or a handful of nuts. This way, you gain energy without suffering from post-meal drowsiness
Chocolate and nuts as a snack to initiate sleep
Around 4-5 p.m., we switch to the end of the day: this is the ideal time to consume quality carbohydrates ( dark chocolate, fresh fruit, etc.) associated with oilseeds rich in magnesium and containing an amino acid, the tryptophan, the precursor of serotonin.
Why combine them?
“The moderate release of insulin achieved by the use of starches allows better assimilation of tryptophan diverged from other amino acids, shows the nutritionist. Thus, it promotes the production of serotonin, also a precursor of melatonin, acting in the evening and at the beginning of the night to help calm and initiate sleep. »
Take into account your digestive sensitivity
Difficult digestion, a bloated stomach or acid reflux can also disrupt sleep. Thus, at dinner, it is important to favour this or that food according to its tolerance and to adapt the way of cooking (soak and simmer the legumes, cook the fruits and vegetables…).
Stay hydrated for a better night’s sleep
No question of sipping a litre of herbal tea before bedtime, at the risk of getting up several times during the night to go to the toilet. “The best thing is to distribute the drinks taken in moderation throughout the day, including a dinner,” recommends Anthony Berthou. Above all, we avoid alcohol as much as possible which, “if it helps to fall asleep at first, then creates a relief of sleep or even insomnia”, warns Joëlle Adrien.