A poor night sleep doesn’t only make you cranky but also makes you fat. Research shows sleeping less than 8 hours a night increases your levels of the stress hormone cortisol, which negatively affects the microbes in your gut, slowing your metabolism. Luckily, you can reverse this process and get your metabolism moving overnight with these five simple ways.
1. Lift weights at night
According to the International Journal of Sport Nutrition, heading right from your work desk to the dumbbell rack can boost your metabolic rate for 16 hours.
2. Upgrade your protein shake
Your hungry muscles need to be fed with casein in a post-workout shake. This slow-release protein is gradually digested over 8 hours and keeps your metabolism fires burning through the night. According to a Dutch research, casein enhances protein synthesis which helps to cut an extra 35 calories a day for every pound of new muscle gained.
3. Freeze your butt off
An icy shower does more than rinse out lactic acid after the gym. Research finds that a 30-second freeze helps you to activate your body’s brown fat—which, when fired up, melts as much as an extra 400 calories in bed. Make sure you stick your head under the faucet because more brown fat is stored in the back of your neck and shoulders.
4. Take help from green tea
The flavonoids found in green tea boost your metabolism. If you take 3 cups of green tea a day, you’ll burn 3.5 percent more calories overnight, according to the American Journal of Clinical Nutrition. Don’t worry about the caffeine content in green tea. It will help keep you up at morning but not all night.
5. Sleep in a cool room
Research from the National Institutes of Health suggests that turning down your thermostat to a cool 66 degrees Fahrenheit burns 7 percent more calories, as your body burns fat to maintain its core temperature.