Fit protein in before bed
Prone to snacking before you snooze? Stock your fridge with protein shakes. Florida State University researchers found that men who had a shake with 30 grams of protein before bed experienced a higher resting energy expenditure (how much energy, or calories, the body burns at rest) the next morning compared to those who ate nothing before bed. An added bonus: Protein may also aid muscle repair overnight. The more muscle mass you have, the more calories you burn at rest.
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Sleep in complete darkness
If you live in an area that gets exposed to outdoor lights, consider blackout curtains or shades for your bedroom. Turn around any glowing clocks and keep the TV off. When you’re in complete darkness, your body produces the hormone melatonin, which not only makes you feel sleepy, but can aid in the production of calorie-burning brown fat, according to a study published in the Journal of Pineal Research.
Read more about the Hidden Health Risks of Nighttime Lights.
Turn down the thermostat
Sleeping in cooler temperatures could help you burn more calories overnight. People who slept in rooms cooled to 19 degrees burned more than 7 per cent more calories while they dozed than sleepers in warmer rooms, reported a study in the journal Diabetes. A likely reason: Their bodies worked harder to raise core temperature to a stable 37 degrees, which torches calories. While 7 per cent doesn’t sound like much, it could help you burn an extra 100 calories over 24 sleeping hours. When you’re watching the scale like a hawk, every bit helps.
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