Bedroom with cold temperature
Experts recommend keeping your bedroom temperature around 18°C (64,4°F) at night to boost metabolism. Studies have shown that a cooler environment activates the cells of the beige fat, which is responsible for thermoregulation in the body. When you sleep in a cold room or sleep naked, your body will start burning more energy to maintain heat. This is why you will find yourself thinner in the morning.
Sip some grape juice
Grape juice helps burn calories thanks to a special substance called resveratrol. It converts harmful white fat into beige fat. When you sleep, your body uses beige fat to keep you warm. So, drinking a glass of grape juice before going to bed will help you get rid of excess fat instead of storing it. Note that you should drink fresh juice to avoid unnecessary sugar intake.
Drink herbal tea
Some teas can help you lose weight at night. And no, we’re not talking about diet teas. New natural herbal teas can actually improve your health in various ways and may even make you healthier. Cinnamon fights inflammation and prevents morning bloating. Mint reduces cravings and helps you avoid snacking. And chamomile improves digestion and relaxes the nervous system.
Go to bed and wake up at the same time every day
Studies show that an irregular sleep schedule is associated with excessive weight gain. Normally, the hormone melatonin tells us when to go to sleep. It also helps activate beige fat cells that help burn calories.
If your regimen is inconsistent, you will hinder melatonin production and cause you to lose quality sleep. As a result, you will feel tired in the morning and crave high-calorie snacks for an energy boost. If you want to avoid this, go to bed and wake up at the same time every day.
Have a light protein meal
There’s nothing wrong with snacking before bed if you eat right. Eat protein-rich foods, like Greek yogurt, low-fat cheese, lean turkey, or peanut butter. They will increase the metabolic rate and help muscles grow more.
Hide gadgets on your electronic devices at night
An unstable routine isn’t the only thing that messes with melatonin production. Too much light from our electronic devices is another reason why we can’t sleep properly. Blue light from smartphones has been shown to slow down melatonin production. As a result, it will take you longer to fall asleep and wake up with a tired body.
Try to avoid electronic devices for 2 hours before you go to bed and put the screen on night mode. Replace a tablet with a paper book, and you’ll soon feel the melatonin calling you to sleep.
Exercise is the best way to shake off stress and boost metabolism before bed. Both cardio and aerobic exercise have been shown to be effective, however, it is endurance training that will help you burn fat.
Swimming or lifting weights may be the best solution at night. They do not make you too tired but at the same time stimulate the burning of calories, which will last even after you are asleep.