Have you ever wondered can you burn calories while sleeping? While you may think ‘probably not’ the truth is so far from that wrong belief.
You might actually be surprised at how your body works and how it gets its energy. After all, your body works 24/7, even while you are sleeping.
Weight Loss And Sleep
Burning calories is commonly linked with physical jobs or aerobic exercise.
But, only a few people actually know how human bodies are designed, and that they are working all the time.
You don’t have to be all the time in physically demanding activity to burn some calories. Although it’s usually advised.
Your body is designed to use food as fuel, meaning that food is a form of energy for your body.
That’s why you can never healthily lose weight if you are starving yourself. You usually create the opposite effect.
That being said, your body uses calories to process them further on, even while you are sleeping. After all, your body has specific performances at night.
These night performances are what makes your body lose calories. Learn how your body acts while you sleep and it helps you in weight management.
How Sleep Uses Energy
The human body is considered to be the most perfect machine ever designed.
The main reason for this statement is that the body works all the time and has a specially designed process that makes us live better. As long as we provide necessary fuel, known as food.
Your body has a very specific task, and that’s to prepare you for the following day and serve the much-needed energy. In order to do, body mechanism will work as night as well and use your sleep to consume energy.
The energy use is the highest during REM sleep, otherwise known as the rapid eye movement.
During this time, your brain is active and you burn a significant amount of glucose.
Glucose serves as fuel to your body. In addition, your blood pressure and your heart rate are higher, burning more calories.
Known Calorie-Burning Activities During Sleep
Whatever you did to your body wrong during the day, your body will try to repair it during the night. For example:
If you spend the day exercising during the day, your muscles will recover and repair during the night, so you can exercise the following day. In order to recover your muscles, energy is much needed.
So, food digestion uses energy, as your body breaks down your food (your meal) into usable fuel that you will use the following day.
On the other hand, when you sleep less your body will start to burn calories slower to preserve energy.
But… how many calories can you lose when you get a good night sleep?
How Many Calories Can You Burn?
You need to have energy in order to lose weight. However, the amount of energy may vary from many internal and external factors.
Still one of the most common factors is actually your BMR, also known as your basal metabolic rate.
BMR is responsible for determining the amount of energy that your body needs to maintain its most basic functions, including:
- Blood circulation
- Keeping organs running
Your weight plays a big role when it comes to determining your BMR. How? Its actually rather simple: the more pounds you have, the more energy you will use. So, the amount of sleep a person gets significantly affects burned calories.
In general, if a healthy person weighs 125 pounds, will lose 38 calories per one hour of sleep.
Calculating How Many Calories You Can Burn
If losing 38 calories per hour of sleep doesn’t seem a lot, just multiply that number with a minimum of 8-hours of sleep and you will be surprised.
Just don’t get caught it believes that if you oversleep you can lose more calories – that can only lead to new problems related to oversleeping.
Make sure that you know how much sleep do you need per age and maintain a recommended minimum.
If you want to know your BMR, just use the formula to calculate it.
After all, everyone is different so you should take an individual approach.
You need to take into calculation sex, weight, and height as crucial factors for determining your BMR.
BMR is also known as the Harris-Benedict equation and the method is listed below:
- 66 + (6.2 x weight) + (12.7 x height) – (6.76 x age) = BMR for men
- 655.1 + (4.35 x weight) + (4.7 x height) – (4.7 x age) = BMR for women
Again: the more body mass you actually weight the more calories you will actually burn while you are resting (sleeping), Also, the more mass you have the more calories you will burn during the other activities.
Men tend to lose significantly more calories than women do of the same weight. The reason? Men usually have higher muscle mass. It’s known that muscle always burns more calories at rest than fat does.
Want To Burn More Calories While Sleeping?
As mentioned earlier, you won’t magically lose pounds if you spend an entire day sleeping. That requires proper nutrition and physical activity, but mostly nutrition. After all, pounds are lost in the kitchen.
Luckily, there is some way that can help you maximize your calorie-torching while you are sleeping.
- Have a sleep pattern: this will help you put your body in top a routine.
That being said, you can use an alarm clock to get out of bed at the same time. Moreover, you should go to bed at the same time. This is the best option to get the most out of sleep and to have a good sleep and health dreams.
- Experience REM: If you have health content that pushed you out of your bed at night, such as nocturia or restless leg syndrome, you may not experience and REM phase. This means that you and in danger of not achieving high-calorie loss.
- Snoozing is not your friend: as much as possible avoid using snooze button. After all, this is a great way to stress your body and your sleep rhythm.
The best thing that you can do is to get up as soon as you hear an alarm clock. On the other hand, if you insist on using the snooze button you will definitely interrupt those few minutes of REM sleep.
Other things that you should know about calorie loss and sleep:
You should mind your diet and not worry too much about you eating before your sleep.
The truth is that eating before bed may cause a temporary increase in your body, known as thermogenesis.
And you can eat after 8 PM.
It’s not eating late that puts that extra weight to your shoulders, but the endless snacking.
But, eating large portions of food before your bedtime can make it harder to sleep, which will affect:
- your mood the following day
- the quality of your sleep
- disrupted health
Having more muscles means that you will burn more calories. So, enroll in some regular and daily exercise, especially strength training, just avoid exercising a few hours before your bedtime.
Also, there is a natural way to boost your metabolism: losing weight. If you lose a few pounds you can help your body speed up and spend calories faster.
On the other hand, if you think that you are overweight make an appointment with your doctor and learn about concrete steps that can help you improve your health and quality of life.
Be careful when, and if, you are using supplements. They should be always used with caution or never at all. Many contain unsafe ingredients. In addition, they may not work.
Caffeine may help you increase metabolism, although there are science-based data that it actually helps losing weight in the long run. In addition, drinking caffeinated beverages before bed may make it hard to get good sleep.
Of course, there are always condition that may actually slow down your metabolisms, such as hypothyroidism and Cushing syndrome. Overall it means that you will experience less calorie burn or even gain weight.
Your doctor will perform simple tests, such as a blood test, to determine if you are having a specific condition and also to rule out some condition.
The Right Amount Of Sleep
Your body works like a clock that helps you on a daily level. Therefore, your body is working night and day equally. However, you need to do your part and provide proper nutrition a balance in sleep.
Have a good sleep routine, exercise regularly and eat properly. All in, it should help you speed up your metabolism and lose even more calories. And not only when sleeping.
Try your best to follow the minimum od 7 to 9 hours of sleep each night. If you feel that you need more guidance or support, try the following tips:
- Create a regular sleep routine
- Use white noise
- Drink more tea
- Avoid screening before bed
- Don’t overdo with naps