missed my spin class again. I kept hitting  the snooze button and slept in. It’s been a while since I’ve worked out. How am I going to lose all that extra weight I’ve gained over the holidays? You know what? You could actually burn a few calories while sleeping. You’re kidding right? Not at all! In today’s video let me tell you some amazing ways to burn calories while you’re sleeping. How does changing the temperature help? Can a pillow have the power to lose inches? We are discussing all that and more…I am sure every one of us has one if not many pairs of yoga pants. But frankly how many times do we actually wear them while doing yoga? Meditation, mild stretching, breathing exercises, and a few yoga poses right before sleeping can relax your mind. The connection between your mental well-being and physical health is quite strong. You will likely have difficulty sleeping if you had a hectic day. But when you start these techniques, you’ll see a huge difference. It’s alright if you’re not super flexible, begin slow. Tension usually accumulates in the shoulders and neck. Try rotating your neck from side to side and swinging your arms in a big circle. Do whatever feels natural. Many books or videos can guide you if you are not sure where to begin. Spend a couple of extra minutes finding a program that suits you instead of just scrolling on your phone mindlessly.
I know I told you that you could lose calories in your sleep and here I am telling you to move your body. But would you not agree that meditating for 10 minutes is much easier than jogging for 10 minutes? Science has shown yoga to be a gentle and restorative way to unwind. Almost 55% of people in one survey found yoga helpful for better sleep. And why is better sleep important you ask?
Let’s correlate this piece of information with another shocking study that says better sleep has a strong association with greater weight and fat loss. That means if you only sleep for 5 to 6 hours you might be putting on pounds unknowingly. Not in the mood for meditation? Then try some relaxing herbal teas just before bed.There is so much more to that aromatic bag of herbal tea than you think.  
Natural herbs have been used for centuries for medicinal purposes. They can pick you up instantly when you feel under the weather or have digestive disturbances.
Herbal teas are an excellent alternative if you’re trying to cut back on caffeine. You can pick from lavender, peppermint, passionflower, lemon balm, and valerian teas for a relaxing bedtime routine.  
They can help you to de-stress and make you more calm. You might have to get used to the taste,  but once you get the hang of it your body will form the habit of slowing down.
In one study insomniac participants were offered herbal tea for 8 weeks before bedtime. It improved their sleep quality and kept depression away. Drinking one cup of this hot beverage every night is the easiest ritual you can follow for weight loss.If you are still freaking out over sleep then have a warm shower before you slide under your sheets.There has been an ongoing debate about whether cold or hot showers are more beneficial for the human body. When it comes to sleeping, research leans towards hot showers. But the catch here is to have a hot bath 1 to 2 hours prior to your bedtime.
According to a study, the temperature of the water 
should be around 104 to 109 degrees Fahrenheit.  
This showed an actual improvement in the sleep quality of the participants.This technique focuses on reducing your core body temperature by enhancing body heat dissipation from your hands and feet. Hot showers are really therapeutic and my personal favorite. Traditionally they can relieve sore muscles and release a hormone called oxytocin.  
This hormone is known to have a calming effect and can alter your emotions. That’s why a warm bath is a perfect way to end your day!
But what if you’re all nice and toasty after a bath and still unable to slumber? Then get rid of those comforters and quilts. You may have a difficult time losing weight if you are covered from head to toe in heavy blankets. A cold room can give you speedy weight loss. But don’t take my word for it. Here is a study that observed participants sleeping in rooms of varying temperatures. Those who slept in a room around 66 degrees Fahrenheit experienced maximum weight loss. When you are obese your body stores fat in the form of white fat cells that are totally  unhealthy. Researchers found a decent amount of brown fat in participants who experienced weight loss. This is the fat that is usually healthy and indicates weight loss. Now, the next time your partner wants to make your bedroom all balmy, Did I hear your stomach rumble? Don’t tell me you skipped dinner? You might have heard about never skipping breakfast. Well, that’s only half the truth. The other truth is never going to bed without dinner. Having fewer calories can make you slim. But keeping food out of your system altogether can put your body into starvation mode. This significantly affects your metabolic rate. The next morning when you’re hungry you will be bound to gobble up even more food. A recent study clarified that people who skipped dinner can experience more than or equal to 10% weight gain. That’s why all health gurus emphasize having 3 square meals every day. We hardly have the enthusiasm to cook after a tiring day at work. A takeaway meal of chicken wings or ordering pizza online may seem best at that time. But did you know it can keep you up for hours and mess up your metabolism?

You definitely don’t want to go to bed feeling stuffed. Your body will give preference to digesting that monster meal rather than putting you to sleep. Try to focus on having your last meal 1 to 2 hours before your sleep time. Stick to smaller portions that are healthy. Swap those fries with a hearty bowl of soup. Try having a piece  of fruit when your sweet cravings kick in. You must strike a balance between how much you eat and what you eat. But don’t go without eating for long. If you try to control your hunger a little too much you’ll find yourself standing in front of the fridge at night rummaging for snacks. Midnight munching can really sabotage your health goals. A study established a relationship between restricted feeding times and reduction in obesity and associated diseases in mice. So try to shut your kitchen after 8:00 p.m as a rule. Another health hack that can stop you from going overboard at night is having enough whole grains at lunch. Food experts and dietitians recommend having 25% of whole grains on your lunch plate. That includes brown rice, millet, oatmeal, and barley. Instead of munching on potato chips try some buckwheat crackers or air-popped corn.
When you eat wholesome foods your brain secretes 
serotonin that is later converted to melatonin.  
Melatonin promotes deep sleep. The entire conversion process takes time. That’s why it’s advisable to have whole grains for lunch. Another fabulous thing that whole grains bring to the table is fiber.  
A clinical trial associated a diet that was low in fiber with less restorative sleep and more periods of wakefulness. So get that whole wheat pasta back on your lunch menu. Another secret ingredient that fires up all cylinders when it comes to weight loss is spices. Add them to your dinner to get the best results. Spices can add life to boring food. Ginger, cayenne pepper, fennel, chamomile, dandelion root, peppermint, cinnamon, cardamom, turmeric, oregano, and so many other herbs can help to break down cholesterol and fat. Feel free to spice up your spaghetti, marinades, exotic salad dressings, or even soups. Experiment with them as much as you can. It’s always fun when you have that little spice party going on in your mouth. So which of these spices are you going to have today?
Moving ahead, drinking can also make you lose weight. Wait a minute, did you think we’re talking about alcohol? How about some protein shakes? A glass of wine can be healthy but not before bedtime. It’s a big myth that alcohol can relax you and help sleep better. One glass of pinot is enough to suppress REM sleep during the first two cycles. If you must have alcohol, have it 2 to 3 hours before bedtime. On the other hand, having a protein shake at night can increase your resting metabolic rate. It can also curb your appetite till breakfast time. So head to your nearest wellness store and stock up on protein powders. It can be your light evening snack. A scoop of 30 grams of protein powder will do the trick. Coming to the last hack for losing weight while you sleep is obviously…to sleep more. Is your phone a big distraction? Put it away. The blue light coming from screens is probably going to keep your brain awake for hours. The same goes for the night lamp. Block any external light coming from a window with shades and curtains. You can also try wearing a sleep mask. Having a sound sleep in a dark room really fuels up the production of melatonin which can help you sleep easily. You might be surprised to know, sleeping in a dark room can reduce your chances of being obese by 21%. There is one more study that gets referenced a lot when it comes to sleep and weight gain. The study says if you can clock one extra hour of sleep every day you will be successful in consuming 270 fewer calories the next day. Are you doing the math in your mind? Let me make it easier for you. It comes down to 29 pounds of easy weight loss over a year. Huh! And people say weight loss is complicated!
There’s one more simple thing that can make or break your sleep. We’re talking about pillows. Don’t just splurge on the aesthetics of your bedroom decor, instead focus on a good Orthopedic pillow that is going to help you maintain your  cervical curve and comfort for an improved quality of sleep. Weight loss rules are not one-size-fits-all. They are different for everyone.