Nights can be used for various activities such as finishing unfinished work, watching Netflix or TV with your family, going on dates (if you are single), having long conversations on the phone, and many other things.

Many people are unaware that they can use this period of the day for another useful activity – they can improve their weight loss results. But how?!

Did you ever know that you could lose weight while you sleep? Here is how!

Lose Weight While You Sleep

Check and practice these tips to achieve your weight loss goals.

1. Practice a short workout routine

We all know how useful physical activity is especially if you want to get rid of some extra pounds. Still, we usually stay away from exercise before we go to bed because many studies claim that this practice can ruin our sleep. However, a survey from  Today conducted 2 years ago has shown that about 65% of people who were physically active in any period of the day (including nighttime) said that they have a good night’s sleep. You should try this.

2. Have a dinner that’s low on sodium

According to Keri Gans R.D., the author of the Small Change Diet, those who want to wake up without the feeling of a bloated stomach should avoid Chinese dinner. The reason for that is simple. Chinese food is salty and this salt cannot be processed overnight resulting in a bloated stomach in the morning. Instead of having a heavy meal, have a healthy meal that includes steamed vegetables and lean proteins and keeps the salt away.

3. Prepare your lunch

A study that took place in 2010 presented some shocking results – the meals that we have in restaurants usually contain 200% more calories than we need to consume during this meal. This is even worse for those who try to lower calorie intake to lose weight. Many people are aware of that, but they can’t find time to prepare lunch in the morning or afternoon. That’s why it is a good idea to prepare your lunch at night.

4. Don’t forget to drink plenty of water

Water is the best assistant to your body’s efforts to cleanse the system. However, drinking too much water right before you go to bed can lead to frequent visits to the bathroom at night and this is one way to ruin the quality of sleep. On the other hand, having a good night’s sleep is important for your weight loss efforts. So, drink water at night but try to avoid water for at least one hour before you go to bed.

5. Lower your bedroom temperature

Many people find the idea of losing weight while sleeping to be unrealistic or even impossible, but a study conducted by the National Institute of Health has concluded that people who kept a bedroom temperature of 66 degrees were able to burn 7% more calories than those who were sleeping at about 75 degrees. Of course, this percentage is not very high, but it will still improve the final results. You can also read what are the other benefits of sleeping naked here.

6. Keep your bedroom dark

The higher level of the hormone melatonin in the system can encourage the production of brown fat known as a good calorie burner. This is something that was confirmed by a scientific study on animals published in the Journal of Pineal Research in 2014. The body naturally produces melatonin all the time, but this production is increased when we are found in dark rooms, so keep your bedroom as dark as you can.

7. Have a shake

Having a healthy protein shake before you go to bed can speed up your metabolism. A team of researchers from Florida State University has monitored the body’s reaction to different foods consumed at night.  People who had good snacks before they went to bed developed a higher resting metabolic rate the next day. These snacks included about 30 grams of casein protein or whey. The body burns calories when it starts processing proteins.

8. Change the colors in your home

Have you noticed that fast-food restaurants like Wendy’s or McDonald’s have vivid colors on their walls and everywhere around? It turns out that there is a good reason for that. According to an experiment presented in the famous interior design magazine, Contract people claim that their appetite is higher when they are sitting in rooms painted yellow and red. On the other hand, blue rooms made them less hungry.

9. Avoid using your mobile devices

Several studies have confirmed that the increased use of modern tech gadgets leads to overweight and obesity and this is especially true for the younger generation. Children who spend their nights in front of the TV, computer, or mobile device have bad lifestyle habits and sleeping disorders. So, try to avoid using your mobile devices and electronics for at least 2 hours before you go to bed.

10. Use mint

There is no doubt that some scents stimulate appetite while others act as appetite suppressors. According to a study found in the Journal of Neurological and Orthopedic Medicine, people who sniffed peppermint a few times a day were able to lose five pounds in one month without changing their diet. Some other foods like green apples, bananas, and vanilla can provide the same effects. It is a good idea to place a vanilla candle about 15 minutes before you go to bed. This will stimulate your metabolism and help you avoid late-night food cravings.