When it comes to sleep, many individuals simply go to bed at a set hour. However, for other individuals there are those who may suffer from weight gain due to their sleep schedule and routine. Weight gain can occur around the sleep schedule, depending on the actions of the individual and what they do both prior and during sleep.

Increase Protein and Whole Grains

You need to increase the amount of protein and whole grains you consume throughout the course of the day. Protein, which not only helps with building muscles, is going to keep you feeling fuller, longer. It also is going to help reduce the amount of food you eat. Whole grains come with fiber, which is going to stick to the different items of food you eat. This reduces the amount of carbohydrates and fat your body consumes but instead makes it easier to digest. Because the natural protein and whole grains are going to help improve digestion, you won’t have the lingering effect of other foods stuck to the inside of your stomach.

Vary Your Food

You need to adjust the food you eat throughout the day. While there are many different fad diets out there that revolve around consuming one particular item, you are going to find that this isn’t very healthy for you and ultimately is going to aid your weight gain. Individuals who eat a variety of food are actually going to sleep longer, which reduces the amount of time there is to eat, plus they are more likely to not drink as much water.

Bedtime Snack

There is nothing wrong with having a snack before bed. However, you need to monitor the kind of food you are actually eating. You don’t want something that has all sorts of carbs, sugars or fats inside of them, as this is going to slow down your digestion and make it harder to sleep. When it is harder to sleep, you are going to consume more food. Instead, a bowl of oatmeal is able to help with the food cravings and still make it easy to fall asleep.

Exercise

Exercise is going to work your body and help you feel tired. This is going to allow you to sleep a fuller night, plus it is going to help burn off any sort of food you might have eaten throughout the day. It should prevent tossing and turning also, which can lead to easing during the late night hours.

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Reduce Stress

Sure, it is sometimes easier said than done, but when it comes to eating at night and gaining weight around your sleep schedule, stress can often play a large role in this. Because of this, you want to ease down on your stress level whenever you can. Sometimes just writing out a list of things you have to accomplish can help, and even keeping that piece of paper and pen by your nightstand is going to help, as if you wake up with an idea in the middle of the night, you can simply write this down, and you won’t worry about if you are able to remember it in the morning or not.

Turn off Electronics

One problem that is going to cause you to gain weight is staying on your gadgets right before you go to bed. You are also more likely to eat during this time. Because of this, you need to have a time before bed where you have no connection to electronic devices.

Drink Tea

Tea is one of the best items you can drink throughout the day. It is also something that is able to help you out before bed. It is able to sooth an upset stomach and is going to prevent you from overeating at night.

Avoid Drinking

Alcohol is going to do reduce the quality of sleep you experience. You are going to fall asleep easily, but the quality of sleep is not there. It is also going to increase the calories you consume which also increases your weight gain.

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Sleep Induced Food

In order to help fall asleep, you need to eat something a few hours before hand in order to induce sleep. Items such as fish, jasmine rice and yogurt can help you sleep.

Before Bedtime

You want to eat your dinner several hours before bedtime, that way you do not have food sitting in your stomach digesting while sleeping.