10 pm, Is This The Best Time To Sleep For Weight Loss?

Sapna Kanojia

Sapna Kanojia
Feb 2023

2 min read
Best Time To Sleep For Weight Loss

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How would you know which is the best time to sleep? People keep searching for the best tips to fall asleep faster but do you know when is the right time to sleep? Most doctors advised that 10 pm is the best time to go the bed if you want to lose weight. However, in this competitive world, we keep working 24 hours to prove ourselves. Even kids used to study late at night which is affecting their health too.

However, people who want to lose weight should also recommend sleeping on time. But, does that really work? Let’s figure it out in this blog but before that let’s discuss why sleep is important for weight loss.

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Why Sleep Is Important to Burn Fat?

Avoiding your favorite food and daily physical activities is not giving you satisfactory results. Well, sometimes compromising with your eating habits and heavy workouts are not enough for a successful weight loss story. However, sleep is also crucial to achieving the desired weight. But why?

Sleeping not only relaxes our bodies but also gives us enough time to prepare for other activities. And most importantly our internal organs keep working even if we are sleeping. The body continuously spends time to converts fat into energy for building muscles, healing the body, digestion, etc. during rest. However, the process of calorie burning during sleep gets accelerated which results in losing weight faster. 

It is also reported that while sleeping our body releases two very important hormones i.e. leptin and ghrelin 


This hormone is produced by storing fat and cells in the body that is responsible for feeling satiety and helping control overeating behavior. Also, leptin controls calorie intake and converts them into energy. Overeating can affect the production of this hormone, resisting you to feel full and letting you eat more food than you need. 


This hormone is produced by many internal organs such as the kidney, lungs, pancreas, sex glands, etc. that help control the center of hunger and satiety. 

A disturbed situation of any of them can negatively affect our health and can be responsible for being overweight. Therefore, it is important to have proper sleep. 

Which Is The Best Time To Sleep?

Not sleeping for 7-10 days can lead to severe health conditions and also may cause death. Full sleep is necessary so that the body can set up a normal metabolism, all systems and organs work properly, and the brain has time to “digest” all incoming information, cleanse itself of metabolic products, and actively manage all life activities.

The best time to sleep is evening and night. Moreover, in the evening and night, the value of sleep is maximum, although we rarely go to bed at these hours. The maximum benefit will bring a night’s rest if you go to bed at 10 o’clock and wake up no earlier than 6-7 in the morning. So you get at least 8-9 hours of full, high-quality, and healthy sleep.

During these hours melatonin production is maximum, which helps us sleep well, restores the body, and keeps us fit. Ideally, the best time to go to the bed is 9:30 pm but it’s hardly possible to sleep at this time. Also, sleeping in a calm, dark room with an open window helps you fall asleep faster and relax your mind and body. 

Which Is The Best Time To Sleep During The Day?

Sleeping during the day can disturb your sleep cycle during the night so you need to keep enough balance between the day and night sleep to get quality sleep and lose faster. If the work schedule is night, rest during the day is simply necessary. Ideally, it is better to sleep in the morning, up to a maximum of 4 pm. This will allow you to have a better rest, without interrupting the night rhythms.

With severe fatigue and limited time, you can help the brain take a break by sleeping at least 20-30 minutes, preferably a couple of hours. Coming back from a night shift, it’s worth going to bed during the morning and afternoon hours, giving yourself time to recover. It is important to create silence and darkness in the bedroom by removing all sources of natural and artificial light.

Make it a rule to go to bed no later than 11 pm, sleep until 7-8 am, and then get up to do any activity even on holidays. To sleep better on the weekend, plan active activities, trips, hikes, and walks – this will help you use up your energy and promote healthy weight loss.

How Does The Best Time To Sleep Help You Lose Weight?

Weight loss diet chart and hunger strikes alone are not enough to lose weight faster. According to research, it is found that 80% of adults are overweight due to sleep deprivation. It can cause many other health issues such as obesity, lack of energy, diabetes, mental health disorder, hormone abnormalities, etc. 

Losing weight with various sleep deprivation issues is a daunting task. Even a calorie deficit diet plan along with fitness training sometimes won’t give you desired results. However, for mental stability and healthy life, quality sleep is very crucial. Sleeping on time not only relaxes our mind but also improves metabolism, burns stored fat, and refreshes our whole body. 

When we don’t get enough rest, our bodies produce more ghrelin and less leptin. This can lead to us eating more than we need. Finally, lack of sleep can cause us to burn fewer calories. When we are tired, we tend to move less and our metabolism slows down.

This means that we burn fewer calories during the day. Even when we sleep, our bodies can repair and heal, and this process requires energy. In a way, we burn calories while we sleep soundly in our beds. On average, we burn about 50 calories an hour while we sleep. It may not sound like much, but these calories can make a difference over time. Adding as little as two hours of sleep each night can burn an extra 100 calories per day, which can lead to weight loss over a year. If you want to lose weight, it is therefore crucial that you get enough sleep. It is commonly said that seven to eight hours of sleep each night is optimal for weight loss and general health.

Foods That Help You Sleep Better

Foods play a very crucial role in healthy sleep. Following healthy eating habits before going to bed improves your health, strengthens your immune system, and helps burn stubborn fat. But what to eat before and after going to bed well it’s very confusing to decide what is best for healthy food before sleeping without gaining extra pounds. So, to clear your confusion we have some foods that help you promote healthy sleeping. 

Sweet Potato

Sweet potatoes are not only delicious in taste but healthy too. It is one of the best lean protein foods that have many health benefits. Sweet potatoes have anti-inflammatory effects that relax our bodies and help recover other chronic diseases and maintain blood sugar levels. You can have various sweet potato recipes at night for healthy sleep. 


If you’re searching for light dinner options, then oats are perfect for you. Oatmeal is a carbohydrate and fiber rich food that helps improve digestion and improve metabolism. Oat recipes are perfect for patients suffering from lower blood sugar and high blood pressure.

Brown Rice 

Brown rice is more beneficial than white rice. It contains a rich amount of vitamins and minerals that help reduce diabetes and lower the risk of heart disease. In addition, brown rice helps promote better sleep and burn belly fat too. 

Boiled Vegetables 

Boiled green leafy vegetables protein rich food is perfect for your nighttime meal. It is a lighter meal for dinner that will give you quality sleep and also promote weight loss. You can have a bowl full of boiled green vegetables to cure diseases like high blood pressure, diabetes, and risk of heart disease. 

Dairy Products

Taking dairy products such as tofu, cottage cheese, etc. gives you quality sleep and relaxes your body too. Our nani’s and dadi’s always gave us milk while going to bed because milk helps improve digestion, strengthen bones, and repairs muscles too. 

Best Time To Eat For Weightloss

Wait! Is there any fixed time to eat for weight loss too? You’ve probably heard that the best time to eat for weight loss is just before sunset. Is it a myth or is it real? How to handle mealtimes if you work a night shift? In this video, we attempted to provide a scientific explanation of when you should eat.

Amazing Benefits of Healthy Sleep

Sleep and dreams are still a mystery to scientists. But it is absolutely certain that they are good for health.

Sleep Improves Learning Skills

Sleeping on time regularly helps improve memory and performance. When you study something and then go to bed, the information is absorbed ten times better than if you refused to sleep. 

Reduces The Risk Of Senile Dementia

Sleeping on time provides you with quality sleep which in turn helps reduce the risk of senile dementia. 

Sleep Helps You Experience Emotions

Sleeping on time can help you experience certain feelings through dreams. According to studies, when we sleep, we try to filter out emotions from experience by creating memories of them. This is how emotion is experienced.

Help You Lose Weight 

People suffering from obesity and increased weight are recommended to sleep on time. Sleeping around 8 hours help convert stored fat into energy which in turn lose weight and energize your body too. 

Regular, restful sleep not only allows you to relax after a busy day but also carries additional positive benefits that everyone can enjoy.

Harjot Physical Transformation: An Inspiring Story At The Age 51

Let’s take a break and check out this Harjot transformation story who enjoyed the perk of our FITELO’s NRI program and lost 25 kgs in 4 months. With the help of Fitelo’s dietitians and health experts, she managed to lose a lot. If you think that a customized diet plan alone can’t work better for weight loss then here is a perfect example. Check out the motivational story of Harjot and see how she achieved her weight loss goals.

Harjot Physical Transformation: An Inspiring Story At The Age 51

Frequently Asked Questions 

Q: Why 10 Pm Is The Best Time To Sleep?

Ans: Sleeping regularly around 10 pm helps reduce many health problems such as stroke, heart attack, fatigue, depression, etc. it also relaxes our mind and provides us with complete 7-8 hours of sleep. 

Q: What Is The Healthiest Time To Sleep?

Ans: Sleeping around 10 to 11 pm the night and before 4 pm in the day is the healthiest time to sleep. 

Q: How Many Hours Is The Best To Sleep?

Ans: It is proven that 7 to 8 hours of sleep is enough to relax the body and mind. Also, sleeping around 8 hours at night help you extra pounds too. 

Q: What Is The Best Time To Sleep And Wake Up?

Ans: The best time to sleep is around 10 pm and you can wake up at 6 or 7 in the morning for better health. 

Q: Is 10 Pm To 4 Am The Best Time To Sleep?

Ans: Yes, sleeping between 10 pm to 4 am is enough for the body. Even early wakeups give you more quality time to utilize your day in a better way. 

Q: 9 pm, Is This The Best Time To Sleep?

Ans: Yes, if you want to go to bed early then it’s good. Sleeping at 9 pm will give you complete time to relax your body and let you feel more energetic.

Q: What Is The Best Time To Sleep For Kids?

Ans: Sleeping between 8 to 9 pm is the best for kids and 9 to 10 pm is the best for teens to go the bed for proper growth and mental development.

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Fun Fact

However, losing weight is a daunting task once you gain it. Also, if you want to achieve your weight loss goals, then constant dedication and belief are very important. Here at Fitelo, we have many success stories of our clients who all manage to fight against the odds by following the best vegetarian diet to lose weight. So, let’s read the success stories of these motivational people and get inspired by their weight loss journey.

Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.

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