Losing weight does not always mean exhausting yourself with workouts and strict restrictions. Sometimes, it is enough to change a few evening rituals for your metabolism to start working more actively even during sleep. Proper preparation for sleep helps the body burn fat at rest — and you can indeed wake up slimmer.
1. Light Protein Snack Before Bed
We are used to hearing that eating at night is not allowed. But studies show that a small protein shake 30–60 minutes before sleep boosts metabolism, lowers blood pressure, and helps the body process the fat accumulated during the day. The key is to keep the calorie content of the drink within up to 150 calories.
2. Complete Darkness in the Bedroom
Even a weak light source disrupts melatonin production — the hormone that regulates sleep and metabolism. Scientists confirm that for the body to fully recover and expend energy, the bedroom must be as dark as possible. If there are no blackout curtains, a regular sleep mask will help.
3. Sleep in a Cool Room
Lower temperatures increase the activity of brown fat — which helps the body burn energy and maintain warmth. Cold stimulates metabolism and promotes weight loss. The optimal temperature for sleep is around 19°C.
4. Go to Bed and Wake Up at the Same Time
Women who maintain a stable sleep schedule lose weight faster — this has been proven by research. Regularity not only helps control weight but also reduces the risks of heart disease and cancer. A body that lives by a schedule expends energy more efficiently.
