Sleep Diet Book Recommendation
I would like to introduce the book “3–3–7 Sleep Diet: Lose Weight by Sleeping Deeply – Taught by an Obesity Clinic Female Doctor” by Keiko Sato. It is full of practical advice for people who want to lose weight in a healthy way but find it difficult. We all know that exercise and diet are important for health, but this book clearly explains that sleep is just as essential. Based on rich clinical experience in an obesity clinic, the author explains a sleep-based diet method called the “3–3–7 Sleep Method,” which aims to improve sleep quality and naturally support a body that is less likely to gain weight.
Deep Sleep Burns About 300 kcal
During deep sleep, the body can consume around 300 kilocalories. To enjoy this benefit, we first need to value sleep itself. If you wake up feeling unrefreshed, feel sleepy during the day, or often doze off in various situations, you may not be sleeping deeply enough or getting the amount of sleep your body needs.
Growth Hormone and Fat Burning
Growth hormone is not only important for growing children; it is also essential for adults. It is secreted while we sleep and plays two major roles: recovering from fatigue and breaking down stored fat in the body. The energy consumption of about 300 kilocalories during sleep is largely due to the action of growth hormone. However, when sleep time is short or sleep is shallow, growth hormone secretion decreases dramatically—by as much as 70%. That is why improving both the quantity and quality of sleep is so important for people who want to lose weight in a healthy way.
The 3–3–7 Sleep Method
To maximize the effect of growth hormone, the book recommends the “3–3–7 Sleep Method,” which is based on three simple rules for healthy sleep:
- 3: Keep the first three hours of sleep uninterrupted.
- 3: Be asleep by 3:00 a.m.
- 7: Aim for a total of seven hours of sleep per day.
The most important rule is to sleep continuously for the first three hours after falling asleep. Next in priority is being asleep by 3:00 a.m., and finally aiming for a total of seven hours of sleep in a 24-hour period. In busy daily life it can be difficult to secure seven full hours at night, but even a short rest of up to 30 minutes can reduce fatigue. If you nap during the day, try to keep it under 30 minutes and finish by 3:00 p.m. so that your nighttime sleep quality is not disturbed. It is also helpful to get up once in the morning, open the curtains, and reset your body clock by getting sunlight.
Lack of Sleep and Increased Appetite
People who are sleep-deprived tend to feel stronger hunger and increased appetite. When we are tired, sleepy, or sluggish, we easily crave intensely flavored foods or sweets and other junk foods. Studies show that lack of sleep increases hormones that stimulate appetite, which makes us want salty and sugary processed foods. Sleep is also very important for mental stability, so improving sleep can help prevent emotional overeating as well.
Walking as Daily Exercise
Many people feel they do not have enough time for exercise, but you do not need hard training or an expensive gym membership. Simple walking is highly recommended. Try to make some form of light exercise, such as daily walking, a regular habit. Moving your body regularly helps improve sleep quality and supports a healthy weight.
Do Not Panic When You Cannot Sleep
If you wake up in the middle of the night and cannot fall back asleep, or if you wake up earlier than you would like, simply lying in bed and resting your body is still meaningful. When you have accumulated fatigue, it is fine to sleep a little longer than usual on your day off. Even then, it is best to get up once in the morning, get sunlight, and if you need more rest, limit extra sleep to within 30 minutes before 3:00 p.m. to avoid disturbing your body clock. If you cannot sleep at night or in the early morning, try the “4-7-8 breathing” while lying in shavasana pose with gentle internal rotation of the legs. This helps your body relax deeply even if you are not fully asleep.
Creating a Healthy Bedroom Environment
The bedroom environment has a great impact on health because we spend many hours there every day. Keep the bedroom clean to reduce dust, mold, and germs that can trigger allergies and disturb sleep. Dust frequently, vacuum or wipe the floor several times a week, and avoid keeping small items or stuffed toys that easily collect dust. Wash pillowcases and sheets about once a week, air out your bedding regularly, or use a bedding dryer. An air purifier in the bedroom is also helpful. Turn off Wi-Fi at night and either power off your mobile phone or switch it to airplane mode, and avoid power outlets right next to your head. To reduce inhaled dust while sleeping, mouth-taping to promote nasal breathing can also be useful.
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Mirror and Scale in the Bedroom
Placing a full-length mirror and a scale in the bedroom can help you feel how you are becoming slimmer as you sleep well. It is best to weigh yourself at roughly the same time every day, as body weight can fluctuate by about one kilogram within a single day. Checking your body shape in the mirror keeps you motivated and lets you notice small changes early so you can take action.
Sleep Well, Eat Well, and Lose Weight
Even if your body weight decreases, there is no point if you end up looking tired or aged. It is essential to get enough nutrients while losing weight. Protein is especially important. It is the raw material for enzymes that drive body functions and is also needed to produce melatonin and growth hormone, both of which are crucial for good sleep. Adequate protein intake therefore supports both healthy metabolism and deep, restorative sleep.
How to Take Protein
When we think of protein, we often imagine animal sources such as meat, fish, and eggs. However, excessive animal protein intake has been linked to increased cancer risk in some studies. It is therefore wise to actively include plant proteins such as natto and other beans. Balancing animal and plant proteins helps you obtain enough protein in a healthier way.
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Eating in a Way That Does Not Promote Weight Gain
For better sleep and weight loss, it is best not to eat anything during the three hours before bedtime. In reality, it may be difficult to finish dinner early every day, but first it is important to know that eating late reduces the body’s ability to recover and lowers sleep quality. When possible, avoid eating late and go to bed with an empty stomach. If you really must eat before bed, choose a small amount of light soup such as miso soup, and avoid heavy foods that strain digestion. To understand how late-night eating affects recovery, tools like the OURA Ring are very helpful. They clearly show, with graphs and numbers, how late meals keep your heart rate higher for longer and reduce your overnight recovery.
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Choosing Healthy Oils
To support both weight management and health, try to avoid deep-fried foods and oils that oxidize easily. Choosing good-quality oils and gentle cooking methods helps reduce oxidative stress in the body.
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Eat Colorful Vegetables
Colorful vegetables are rich in phytonutrients that protect the body from oxidative damage. Eating whole vegetables—including skins and leaves of foods like radish and carrots—allows you to take in many important nutrients for health.
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Unnoticed Snacking and Processed Foods
Some people say, “I do not eat that much, but I still cannot lose weight.” In many cases, the cause is small amounts of snacks eaten unconsciously throughout the day. Research comparing people who are overweight with those who are not shows that the overweight group tends to eat a higher proportion of processed foods. If food is within easy reach, we naturally tend to nibble without thinking. Try not to keep food near you and avoid stocking up on snacks at home.
Avoid Night-Time Alcohol
Drinking alcohol before bed may make it easier to fall asleep, but as the body metabolizes alcohol into acetaldehyde, this substance stimulates the brain, causing awakenings and shallow sleep. To preserve good sleep quality, it is better not to drink alcohol right before going to bed.
Avoid Vigorous Exercise Right Before Bed
Intense exercise just before bedtime activates the body and interferes with good sleep. Even if you exercise with the hope of losing weight, doing it too late at night can be counterproductive. In the evening, choose gentle stretching or relaxation instead, and allow your body to shift into rest mode so you can sleep deeply.
Sleep Is Essential for Health
Healthy sleep is one of the most important foundations of overall well-being. By valuing both sleep and nutrition, you can support a body that naturally maintains a healthier weight.
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Sex for Better Sleep
Sex can be a very effective way to promote deep sleep and the secretion of sufficient growth hormone during the night. The U.S. National Sleep Foundation reports that sex relaxes both body and mind and shortens the time it takes to fall asleep. Sexual activity increases oxytocin, which brings feelings of safety and relaxation, and prolactin, which is associated with sleepiness, especially in men after orgasm. Serotonin, which creates happiness and is the precursor of melatonin, also increases, while cortisol—the stress hormone—decreases. As a result, the sympathetic nervous system calms down and the parasympathetic system becomes dominant, leading to natural drowsiness. Even without a partner, self-pleasure and reaching orgasm can act as a “natural sleep aid.” Gentle touch such as massage or hugging can also be helpful.
The Value of Power Naps
Even if you cannot secure long stretches of sleep, short naps can still help your body recover. A brief “power nap” is highly recommended as a second sleep period during the day. It can refresh both body and mind and make it easier to maintain healthy lifestyle habits.
