Do this before bed to shed kilos

Do you ever feel like life’s moving at a hundred miles an hour, and you’re just trying to keep up? Trust us; you’re not alone. Busy work schedules, family obligations, and everyday errands fill our days to the brim and often make it impossible to stay on top of your diet or squeeze in a visit to the gym and pursue your body goals.  

The evenings are the only part of the day when things calm down for most. Work is over, dirty dishes are put away, and kids are sound asleep in bed, which means it’s time to finally take a few moments for ourselves. Unfortunately, you’re probably too tired to put on your sportswear and burn some calories, right? Besides, those late-night snacks and sugary treats start calling your name from the kitchen. And let’s not even get started on the screen time – social media scrolling, anyone?  

Bedtime routine for shedding kilos

While you know these habits are not the best for you, an occasional scoop of ice cream before bed or a sleepless night because you want to watch your favourite TV show is fine. The problem is that these seemingly harmless indulgencies can quickly pile up, and you end up with more bad habits on your plate than your body can handle.   

Besides negatively impacting your overall well-being, an unhealthy bedtime routine and poor sleep patterns can also be why your favourite dress no longer fits you! Lack of sleep and late-night cravings not only prevent you from losing those few extra centimetres off your waist but even contribute to additional weight gain. 

But hang tight because today, we want to reveal a few minor changes that can tip the scales in your favour and make it easier for you to lose weight while you sleep. 

Why is quality sleep so important?

Not getting enough sleep is a major problem in our society. The recommended amount of sleep for a healthy adult is 7-8 hours. Anything less than that will not only make you groggy and tired the next day but also prevent you from getting rid of those extra kilos. 

It all comes down to hunger hormones. There are two – leptin, which keeps your appetite levels low and helps to regulate your energy levels, and ghrelin, which stimulates hunger. People who get enough shuteye have less ghrelin and more leptin, which allows them to better control their appetite throughout the day. 

Five top recommendations to improve your bedtime routine and maximise weight loss

1. Leave electronic devices out of the bedroom 

If you’re trying to boost overnight weight loss, it’s time to leave those tech gadgets – laptop, tablet, smartphone – outside of your bedroom door. Studies have shown that exposure to blue light disrupts the production of melatonin, the main sleep-promoting hormone, which makes it harder for you to fall asleep. Another study* even proved a connection between blue-light exposure at night and increased hunger, which leads to more weight gain. 

2. Reduce stress with the help of meditation 

Stress is something you’re probably very familiar with. It makes you anxious, disturbs your sleep and may even prevent you from reaching your desired body goal. Cortisol, the hormone your body releases when you’re under stress, influences metabolism and causes you to gain weight, especially in the stomach area. Therefore, prioritising relaxation through techniques like meditation, deep breathing, and mindfulness before you go to bed not only enhances sleep but also helps you slim down faster. 

3. Turn down the thermostat and close the curtains 

If you’re having a tough time catching quality sleep and keeping your weight in check, it’s time to give your sleep space a little more attention. Keeping your bedroom cool can help you shed those extra kilos by boosting the metabolism and stimulating calorie burning. Plus, if your room is too hot, you will have problems falling and staying asleep, which will also hinder your weight-loss efforts. 

4. Brush your teeth after dinner 

This one may seem too easy to work, but it does! To stop yourself from nighttime snacking, make it a habit to brush your teeth after dinner. We guarantee you’ll think twice before grabbing something to eat if your teeth are already clean. By including this step in your bedtime routine, you’ll also avoid loading your body with extra calories, and you’ll sleep better because you’ll not go to bed on a full stomach. 

5. Drink NightBurn XXL before you go to bed 

If you’ve decided to follow the above tips, you’re already on the right path. But we have another trick up our sleeve to make your bedtime routine a success story! 

NightBurn XXL is a clinically proven fat burner that will help you get rid of late-night cravings, prevent fat accumulation, boost fat burning, and improve your sleep with the help of carefully selected ingredients like Garcinia cambogia, carob tree fruit, chicory root, and lemon balm. Including this fat-burning drink in your evening routine will definitely help you see positive changes fast! 

Improve your bedtime routine and shed kilos while you sleep! 


Study links evening blue light exposure to increased hunger. American Academy of Sleep Medicine – Association for Sleep Clinicians and Researchers. (2017, August 23). 

Torgan, C. (2015, May 15). Cool temperature alters human fat and metabolism. National Institutes of Health. 

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