Your body burns between three and four hundred calories a night, which is roughly equal to the energy you lose 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 your metabolism while you sleep.
A report published by the American “Bright Side” website touched on seven healthy habits that help you get rid of excess weight with minimal effort.
These daily habits will definitely help you lose some weight, but they won’t have miraculous results unless you exercise and follow a healthy diet during the day.
1- Sleep at a lower temperature
Experts recommend sleeping at a temperature of around 18 degrees Celsius, which is equivalent to 64.4 degrees Fahrenheit, at night to boost your metabolism.
Studies 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 starts burning more energy to maintain your body heat.
2- Drink grape juice
Grape juice helps burn calories because it contains a chemical compound known as “resveratrol”, which converts harmful white fat into beige fat. While you sleep, your body uses beige fat to maintain an even temperature.
Having a glass of grape juice before 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 get up at a specific time
Some studies indicate that not sticking to a proper sleep schedule leads to weight gain.
It should be noted that melatonin, or the sleep hormone, is responsible for the wake-sleep cycles, and it also helps activate 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 enjoying sufficient sleep, which will make you feel tired in the morning and want high-calorie snacks to increase your energy.
So, if you want to avoid all these problems, make sure that your bedtime and wake up time are at a fixed time.
4- Do not use electronic devices during the night
Excessive lighting emitted from electronic devices contributes to our inability to sleep well, as it has been proven that blue light emitted from smartphones delays the secretion of the hormone melatonin, which is responsible for sleep. Because of this, you 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 night mode. In fact, replacing a book with a tablet will make you fall asleep faster.
5- Eat a protein-rich snack
There is no harm in eating a high-protein snack before bed, such as Greek yogurt, low-fat cottage cheese, lean turkey, or peanut butter, which will boost your metabolism and aid in muscle growth.
6- Do resistance exercises
Physical training is the best way to relieve stress and increase metabolism before bed.
Cardio and aerobic exercise have proven effective for weight loss, but resistance or strength training, such as swimming or weightlifting, can help you burn fat before bed.
7- Drink herbal tea
Some teas help you lose weight overnight, and natural herbal teas can boost your health and make you fitter. Among the types of herbal teas, we mention cinnamon tea, which fights infections and prevents the feeling of bloating in the morning, and peppermint tea, which reduces appetite and helps you avoid snacking, in addition to chamomile tea, which improves digestion and relaxes the body. nerves.
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