12 Night Habits For Weight Loss You Must Do Every Day

Sanya Singh

Sanya Singh
May 2023

2 min read
Night Habits For Weight Loss

Table of content

Here is presenting you with night habits for weight loss that will actually change your living style. 

Being healthy does not only focus on how slim you look, or what diet you follow to lose weight. What matters along with this is how healthily you are living your life. 

Nowadays, most people tend to ignore sleep prioritizing the Netflix series, checking out Instagram, watching movies, or talking to friends. This way you sleep late because of which your body does not get enough sleep.

However, getting sleep for a few hours damages the immune system and your overall health. So, it is important to sleep well.

In this, we will discuss some important habits that you must take care of before going to bed and before closing your eyes that will help in weight loss.

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12 Night Habits For Weight Loss

So, losing weight overnight now becomes easy with these simple 12 tips.

Yes, following these guidelines will not only help you lose weight but also, will make your lifestyle a healthy one.

However, it is important that you follow the below tips every day for quick results.

1. Get Enough Sleep

Getting enough sleep is the first step and one of the best tips for weight loss. Sleep is, however, necessary for normal body hormones and immune system function. While poor sleep leads to weight gain.

It is suggested that having a consistent sleep schedule is important and the average adult needs roughly seven and a half to nine hours of sleep.

2. Don’t Just Focus On Cardio

Although cardio is great, and there are good reasons it should be a part of an overall fitness plan but strength training should also, be a part of your working out plan.

This is because strength training helps you burn calories even after the session is over and also, doing the strength workout at home keeps the body in calorie-burning mode all night long, even after bedtime.

3. Do Body Weight Exercises

You can get a good sleep if your body is also, tired. However, you can do your own body weight exercises for strength training. 

You can do 10 squats before bed, followed by a holding plank for 30 seconds. You can also, do a walk around the house one lunge at a time and then modified pushups on the knees for 5 minutes before hitting the hay.

4. Forward Fold For 5 minutes.

Doing certain yoga poses before sleep can also, help to calm and ease the mind of anxiety and tension. 

So, for this, try sitting upright in bed with the legs stretched out in front, then hinging forward at the hips. Feel a stretch in the backs of the legs, and breathe in for five slow deep breaths and out for five. 

You can do this before bed to help calm down the nervous system and promote better quality sleep.

5. Sleep In A Cooler And Darker Environment.

According to a study, keeping the bedrooms at a steady temperature of 66 degrees for one month increased the amount of calorie-burning brown fat in their bodies by up to 42% and boosted their metabolism by 10%. 

However, a room that is too warm might prevent you from falling or staying asleep. 

Also, one of the best night weight loss tips is to try to get rid of that night light, too as it can suppress melatonin.

While sleeping with a light on appears to affect the circadian regulation of metabolism, and increase the risk of weight gain.

Also, make sure to turn off your TV, phone, and any bedside lights, and consider investing in blackout curtains to block light from outside.

6. Eat On Time

Eating on time is one of the things to do before sleep to lose weight. It is, however, recommended to keep your meal and sleep times fairly consistent. 

The timings of your meals have a lot of influence on our circadian rhythm, so scheduling our food is very important. 

For example, if you eat between 6-8 p.m. then it knows when to prepare for incoming food by releasing the hunger hormones, ghrelin, and leptin, digest the meal, and then further, release the hormone melatonin to help us wind down for sleep. 

Also, watch this video by our Expert Dietitian Mac, to know what is the best time to eat for weight loss.

7. Eat A Small Dinner

Eat breakfast like a king, lunch like a lord, and dinner like a pauper, and in this case, it is actually true. If you tend to eat a big dinner that too just before your bedtime the energy of your body tries to digest instead of detoxing and recharging. 

Therefore, try to serve yourself a healthy dinner in small portions. 

Also, if you eat a heavy meal before bed the digestion process gets slow and you tend to gain weight.

8. Don’t Drink Before Bed

Another one of the major night weight loss tips is not to intake alcohol and or any other substances before bedtime as they cause sleep disruption and increase the intake of calories in the body.

However, even one alcoholic drink too close to bedtime can impede the body’s ability to burn calories. This is because when the body should focus on burning the fat, it starts trying to metabolize the alcohol.

9. Eat Protein 

Eating protein rich foods helps stabilize blood-sugar levels further, speeding up the metabolism all day and night.

Also, the intake of protein helps build muscle and prevents overeating leading to weight loss.

10. Banish Electronics

 Banishing electronics is one of the important things to do before bed to lose weight. Make sure that you eject all the electronics like laptops, tablets, and/or smartphones as exposure to the blue light of these disrupts the production of the melatonin that the body needs to promote sleep. 

Also, according to the research, blue light exposure at night increases hunger and insulin resistance, which can, lead to weight gain and not just the disruption of the body’s fat-burning power.

11. Go To Bed Earlier

Going to bed early is one of the best night tips for weight loss. This way you can give yourself and the body a good sleep that too for a good number of hours.

Also, by going to bed earlier, ensuring enough sleep falls into your body’s circadian rhythm, which contributes to weight loss.

12. Stretching Before Bed

Doing good stretches is one of the best weight-loss tricks before bed. However, it offers potential physical benefits, like it helps relieve muscle tension and prevent sleep-disrupting cramps.

So, you can try to do the below stretches for a good sleep,

  • Bear Hug
  • Neck Stretches
  • Kneeling Lat search
  • Child’s Pose
  • Low Lunge
  • Seated Forward Bend
  • Legs up the Wall Pose
  • Reclining Bound Angle Pose 

The Connection Between Sleep And Weight Loss

There is a very deep connection between sleep and losing weight. How you sleep and how many hours you sleep proves how much healthy a person is.

However, to know more you can go through the below blog.

Good Night Note On Night Habits For Weight Loss

So, if you are looking for a natural and safe way to lose weight then nothing could be better than following the above tips. 

The habits mentioned for you are quite important for an overall healthy you along with the weight loss goal.

It is, however, important to sleep on time, give yourself enough sleep, and avoid using electronics before sleeping.

For more, suggestions like these, you can connect with our expert dietitians and get through your fitness goal easily like the below clients have.

Fun Fact

Summer is here and so, is the ganne ka juice.

But it has been noticed that people tend to choose Coke over this juice because they feel it is healthier and less sweet.

Ting Tong! Time to get out of the world of myths. Check this post, and get to know the reality.

Choose healthily, eat healthily!

Frequently Asked Questions

Which Night Habits Help In Weight Loss?

It is important you eat a small portion of dinner, avoid alcohol, avoid electronics, do some stretches, and follow the other habits mentioned above if want weight loss.

Which Ae Groups Should Follow The Night Habits For Weight Loss?

Well, the night habit mentioned are for all age groups, as apart from weight loss, it is important for your good health also.

What Will Happen If You Don’t Follow The Night Habits For Weight Loss?

If you do not follow the tips given to you, you might feel tired and lazy the whole day as your body will is not getting enough sleep. Also, there would be a disturbance in the whole system of your body.

Is Doing Exercise Also A Part Of Night Habit For Weight Loss?

Yes, you can do certain types of stretches and yoga for good sleep.

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Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will 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 health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

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

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