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(Wink, wink.) Add these six habits to your bedtime routine and youll make your weight-loss journey sooo much easier: Get your dairy on Photo: Shutterstock A glass of milk, cup of Greek yogurt, or even a protein smoothie before bed can do more than fight the pre-bedtime belly growls. They also help you build more muscle while you sleep. Thats because dairy is chock-full of casein, a slow-to-digest form of protein that keeps exercisers muscles fueled with amino acids, so they can build lean mass all night long, according to research published in Medicine and Science in Sports and Exercise. Just a refresher: Building muscle is the No. 1 way to increase your metabolic rate and burn more calories every day. check out hereTurn down the temps Photo: Shutterstock Fine-tuning the thermostat a couple of hours before bed can make drifting off to dreamland (and actually staying in it) way easier. We need our body temperature to drop in order to sleep through the night , says Rebecca Scott, Ph.D., research assistant professor of neurology at the NYU Langone Comprehensive Epilepsy CenterSleep Center. Plus, research published in Diabetes shows that when people sleep in rooms set to 66.2 degrees, they convert some of their calorie-storing white fat into calorie-burning brown fat. Why? Because brown fats in charge of heating your body, says board-certified family and bariatric physician Spencer Nadolsky , a doctor of osteopathic medicine.
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