4 things to do at night to increase fat burning while sleeping

The following adjustments will help your body burn fat more effectively without requiring too many changes in your daily routine.

PHOTO: AI

Early dinner

A study published in the journal Obesity showed that people who eat dinner early, specifically before 7 p.m., and do not eat anything else afterward have a higher level of fat burning at night than those who eat dinner late, according to the health website Healthline (USA).

In addition, dinner should be moderate, low in white starch and high in protein. This balanced meal helps the body maintain stable blood sugar levels and limit excess fat accumulation.

Do some light exercise before bed.

High-intensity exercise close to bedtime will increase your body temperature, making it difficult to sleep. However, about 15-30 minutes of light exercise such as walking will speed up your metabolism, increasing fat burning even while you sleep.

Drink herbal tea

Certain herbal teas, such as decaffeinated green tea, ginger tea, or cinnamon tea, can help speed up your metabolism and stabilize your blood sugar while you sleep. Ginger tea has been shown to increase thermogenesis, the process by which your body burns energy to create heat.

In addition, drinking warm tea in the evening also helps relax the nervous system and reduce levels of the stress hormone cortisol, which contributes to increased belly fat accumulation.

Turn off the lights in the bedroom

Artificial light at night, especially from lamps, phone screens, and computers, can disrupt the sleep-regulating hormone melatonin. Melatonin not only helps you sleep well, but also affects energy metabolism.

A study in the Journal of Pineal Research found that melatonin increases the activity of brown fat tissue, the type of fat that burns calories to generate heat.

In addition, bedroom temperature also affects fat burning. According to the US National Institutes of Health (NIH), when sleeping in a cool room, around 19-20 degrees Celsius, the body will increase brown fat tissue activity to keep warm, thereby consuming more calories, according to Healthline .