While this may sound like some unfounded weight loss gimmick, there actually are several ways that you can boost fat loss while you sleep. However, keep in mind that these tips aren’t a replacement for eating nutritious foods and maintaining a healthy exercise habit — you’ve still got to do some of the work!

Pack in the Protein

While protein is important throughout the entire day, some research suggests that eating — or drinking — protein before bed can increase rates of muscle growth while you sleep. Having more muscle means that your body will naturally burn more calories throughout the day, supporting healthy body composition. If you don’t want to chow down on steak right before bed, try a simple protein shake with protein powder and milk or nut milk. Also, adding strength or resistance training to your workout regimen can boost muscle growth and produce similar results.

Sip on Tea

Green and herbal tea contain high amounts of polyphenols — plant-based compounds that act as antioxidants in the body and fight inflammation. Now, we also know that tea drinking may boost fat metabolism while you sleep. One study found that people who drank oolong tea before bed had a 20% increase in fat breakdown overnight than people who consumed caffeine on its own. As many people are sensitive to drinking caffeine before bed, the researchers also looked at sleep quality, finding that the oolong drinkers didn’t have any trouble falling asleep — win-win!

Boost Brown Fat Burning 

Brown adipose tissue, also known as brown fat, is a healthy and metabolically active type of fat in our bodies. Having more brown fat allows your body to burn more calories throughout the day. However, we don’t all have the same amounts of brown fat. One way to boost brown fat production is by cold exposure, which could include a cold shower before bed or cranking down the A/C in your bedroom. (As a bonus, colder bedroom temperatures facilitate better sleep quantity and quality!)