How To Lose Weight & Sleep 8 Hours

Your attempts to lose weight and get enough sleep can reinforce each other. Regular aerobic exercise can help you burn enough calories to lose weight, and it can also help you sleep better, according to the Centers for Disease Control and Prevention. Lack of sleep, on the other hand, can hinder your weight loss attempts, according to a 2010 article in "U.S. News & World Report." The article cites a study published in the "Annals of Internal Medicine" that found adults who slept 8.5 hours a night lost more fat than adults who slept only 5.5 hours a night. If you work simultaneously on losing weight and getting sufficient sleep each night, you will be more likely to achieve both goals.

Step 1

Consult a nutritionist to find out how many calories you need each day to remain in caloric balance. Then begin following a reduced-calorie diet in order to create a calorie deficit. When you reach caloric deficit, your body will begin to use its fat stores for energy, causing you to lose weight.

Step 2

Supplement your reduced calorie diet with regular aerobic exercise. Try to exercise 30 minutes at moderate to vigorous intensity at least five days a week. Vigorous intensity exercises such as running or biking at high speeds burn calories more quickly than moderate intensity exercises like brisk walking or working out on an elliptical trainer.

Step 3

Log your workouts in a journal to track your progress and stay motivated. Don't expect to lose weight all at once. For every pound you hope to lose, you'll need to burn 3,500 calories more than you eat over several days or weeks.

Step 4

Go to bed around the same time every night. Keeping a consistent schedule can help you fall asleep more easily, according to the Mayo Clinic. Add relaxing activities such as taking a shower or reading a book to your bedtime routine to help you fall asleep and get a full eight hours of sleep.

Tips and Warnings

Avoid exercising too late in the evening, because the resulting energy boost may make it more difficult for you to fall asleep. Don't nap during the day, as this may hinder your attempts to sleep deeply through the night. Avoid drinking coffee or alcohol in the evening. Don't go overboard and sleep too much each night. Sleeping more than nine to 10 hours a night may cause weight gain, according to the Mayo Clinic.
Consult a doctor before you begin a strenuous exercise routine. Consult a doctor if you believe you may have a sleep disorder.