7 bedtime habits that help you lose weight

At night, your body burns between three hundred and four hundred calories, which is roughly equivalent to the energy you lose when jogging for an hour. Experts believe that good sleep may contribute to weight loss just as much as physical exercise.

And if you want to take advantage of the hours of sleep, you should follow some healthy habits that will boost the metabolism during sleep.

A report published by the American "Bright Side" website touched upon seven healthy habits that will help you lose extra pounds with minimal effort.

These daily habits will definitely help you lose some weight, but will not have miraculous results unless you exercise and follow a healthy diet during the day.

1- Sleeping at a low temperature

Experts recommend sleeping at around 18°C, which is 64.4°F, at night to boost metabolism.

Studies have revealed that being in a low temperature environment activates the "beige" fat cells responsible for thermoregulation. And when you sleep in a cold room or sleep naked, your body begins to burn more energy to maintain your body temperature.

 

2- Drink grape juice

Grape juice helps burn calories thanks to the presence of a chemical compound known as resveratrol, which turns harmful white fats into beige fats. During sleep, your body uses beige fat to maintain a cool temperature.

Eating a glass of grape juice before going to bed will rid your body of excess fat instead of storing it. It is also important to consume fresh juices and avoid sugary drinks.

 

3- Go to bed and wake up at a specific time

Some studies show that not keeping a regular bedtime leads to weight gain.

It should be noted that melatonin or the sleep hormone is responsible for the wake-and-sleep cycles, and it also helps in activating the "beige" fat cells that help burn calories.

And if your sleep pattern is fluctuating, this negatively affects the secretion of the hormone melatonin and prevents you from getting enough sleep, which will make you feel tired in the morning and want to eat snacks that are high in calories to boost your energy.

So, if you want to avoid all these problems, keep your bedtime and wake up on time.

4- Do not use electronic devices at night

Excessive light emitted by electronic devices contributes to our inability to sleep well, as it has been proven that the blue light emitted by smartphones delays the secretion of the sleep hormone melatonin. For this reason, it may take longer to fall asleep and wake up tired in the morning.

Instead, try to avoid using smart devices at least two hours before bed and also use the night mode. In fact, replacing a book with a tablet will make you fall asleep quickly.

5- Eat a protein-rich snack

There's no harm in eating a bedtime snack that's rich in protein, such as Greek yogurt, low-fat cheese, lean turkey, or peanut butter, which will boost your metabolism and aid muscle growth.

 

6- Doing resistance exercises

Physical training is the best way to relieve stress and boost metabolism before bed.

Both cardio and aerobic exercise have proven effective in losing weight, but resistance or strength training exercises help you burn fat before bed, similar to swimming or weightlifting.

7- Drink herbal tea

Some teas help you lose weight at night. Natural herbal teas can boost your health and make you fitter. Among the herbal teas, we mention cinnamon tea, which fights infections and prevents bloating in the morning, peppermint tea, which reduces appetite and helps you avoid snacking, and chamomile tea, which improves digestion and relaxes the nerves.