Experts recommend keeping your bedroom temperature around 18°C (64.4°F) at night to boost your metabolism. Studies have shown that a cooler environment activates the beige fat cells, which are responsible for thermoregulation. When you sleep in a cold room or sleep naked, your body starts burning more energy to maintain heat. This is why you may find yourself skinnier in the morning.

Grape juice helps to burn calories thanks to a special substance called resveratrol. It converts bad white fat into beige fat. When you sleep, your body uses beige fat to keep you warm. Thus, having a cup of grape juice before you go to bed will force you to get rid of excess grease instead of storing it. Go for fresh juices to avoid unnecessary sugar intake.

An unregulated sleep schedule is linked to excessive weight gain, studies say. Normally it’s the hormone melatonin that tells us when to go to bed. It also helps activate beige fat cells that help to burn calories.

If your regime is inconsistent, you interfere with melatonin production and deprive yourself of quality sleep. As a result, you might feel weary in the morning and crave high-calorie snacks to boost your energy. If you want to avoid this, go to bed and wake up at the same time every day.

An unstable routine is not the only thing that disturbs melatonin production. Excessive light from our gadgets is another reason we can’t sleep properly. It has been proven that blue light from our smartphones delays melatonin production. Therefore, it takes you longer to fall asleep and you wake up tired.

Try to avoid gadgets for 2 hours before you go to bed and put their screens into night mode. Replace a tablet with a paper book, and you will soon feel the melatonin calling you to sleep.

There’s nothing wrong with snacking before you go to bed if you do it right. Go for foods that are rich in protein, like Greek yogurt, low-fat cottage cheese, lean turkey, or peanut butter. They will increase your metabolic rate and help your muscles grow.