The 5-Step Bedtime Routine of People Who Never Gain Weight

Beth Ann Mayer
·5 min read
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Bedtime routines—think bubble baths and storytime—are often considered a hallmark of childhood. However, research suggests they can benefit adults too.

A 2018 study of nearly 2,000 people found that individuals who had irregular sleep patterns had higher blood pressure, blood sugar and risks of heart attack and stroke than those who called it a night (and woke up) at consistent times.

Speaking of consistency, sleep is essential for keeping the number on the scale the same (or similar) each day. A 2022 review found that disturbed sleep patterns could increase the risk of weight gain.

"Weight gain is often linked to bad nighttime habits and poor sleep quality," says Dr. Chelsie Rohrscheib, Ph.D., a sleep expert at Wesper. "Some individuals consume higher calories at night."

The 2022 review highlighted foods high in fats and carbohydrates as big culprits.

This should go without saying (but sadly, it still needs to be said): The number on the scale does not define you, but good sleep is restorative and can help you feel better and live your best life—and yes, it can ward off weight gain. So, how can you catch some Zzz's? Experts share a sample bedtime routine of people who never gain weight.

Related: 'I'm a Cardiologist—Here's What I Eat for Dinner Multiple Times Per Week'

The 5-Step Bedtime Routine of People Who Never Gain Weight

1. They eat a nutritious dinner

Yep, your bedtime routine starts with dinner. "Eat a healthy dinner comprised of protein and low glycemic index complex carbohydrates that won't cause a blood sugar crash," Dr. Rohrscheib advises. "Avoid sugar and processed food."

For instance, chicken, salmon or plant-based proteins like beans alongside brown rice and veggies make for an excellent dinner that keeps you full until breakfast. These satisfied feelings are crucial to preventing the consumption of additional calories at night.

2. Time the meal (and close the kitchen)

What you eat for dinner is important, but so is when you eat it. "Food timing is essential," explains Dr. Alex Dimitriu, MD, who is double board-certified in psychiatry and sleep medicine and the founder of Menlo Park Psychiatry & Sleep Medicine. "The narrower the window of eating during the day, the better. It's not easy, but ideally, people should eat only while the sun is up."

In other words, try to eat dinner around sunset. Dr. Dimitriu points to evidence from a 2022 study that found that consistent timing of first and last meals, shorter eating windows and earlier food consumption was optimal for calorie restriction and weight-gain prevention.

Now, eating at sunset may not be possible, especially during certain times of the year. Your work schedule may also make it out of the question. Closing the kitchen about three hours before bedtime can help prevent weight creep. Still, the earlier you consume that meal, the better.

"There is research showing that your metabolism slows in the evening, and you are more insulin resistant in the evening," explains Nancy Cooper, RDN, LD, CDCES of the Molly Diabetes Education Center with Hackensack University Medical Center. "Therefore, you are not using calories and carbohydrates as efficiently as you do earlier in the day. Most of us are not doing much in the evening, and the calories that we consume in the evening are going right into storage."

3. Brush your teeth

Brushing your teeth is more than just good dental hygiene.

"You may be less tempted to snack or eat something after brushing your teeth since toothpaste can temporarily affect your taste buds, which may make snacking less appealing," says Dr. Michelle Drerup, PsyD, DBSM, the director of behavioral sleep medicine at Cleveland Clinic.

And, after a day spent plowing through your to-do list, who wants to rinse, wash and repeat this part of your nighttime regimen? 

"The extra effort of knowing that you have to repeat your dental hygiene routine if you have an additional snack may be enough to dissuade someone from snacking when they are not truly hungry," Dr. Drerup adds.

4. Move your body

Dr. Dimitriu suggests engaging in gentle movement after eating, explaining, "Movement after meals has been shown to help with digestion, weight loss and lowering blood glucose. A brisk walk after dinner accomplishes all of this and will also aid sleep."

Dr. Drerup suggests yoga for its stress-relieving benefits. "Stress and anxiety can lead to emotional eating or eating to cope with these feelings, especially at night when you may be more vulnerable to cravings," Dr. Drerup says.

Even deep breathing exercises can help with the stress factor.

5. Ditch screens

Put your phone to bed before you hit the hay. "Light emitted from electronics stimulates the brain and suppresses your ability to make melatonin, an important sleep hormone," Dr. Rohrscheib says. "Avoiding screens close to bedtime keeps your biological clock well regulated and improves overall sleep quality."

Cooper adds it'll also prevent you from seeing food ads that might trigger cravings. She suggests saying, "See you tomorrow," to screens about two hours before bedtime.

Related: The One Diet You Should Try ASAP if You Want to Lose Weight and Lower Your Cholesterol

How Much Sleep Do You Need Per Night to Prevent Weight Gain?

Dr. Rohrscheib says most adults need seven to nine hours per night. She stresses the importance of keeping consistent wake-ups and bedtimes. 

"Going to bed and waking up at the same time daily helps to maintain your internal biological clock, making it easier to fall asleep and stay asleep and improves overall sleep quality," Dr. Rohrscheib explains. "This reduces the risk for sleep deprivation and weight gain."

She recommends seeing a behavioral sleep therapist or sleep coach if you struggle to sleep.

Next up: If Losing Weight Is at the Top of Your To-Do List, Get Started With These Delicious Smoothie Recipes

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