Sleep is necessary for optimal health. It is also crucial when it comes to losing weight, because your body burns calories as you sleep.
Most individuals are thrilled about how many calories they burn throughout the day, but few realize that getting a good night's sleep might actually help them burn more calories.
According to a sleep specialist, Dr. Michael Breus "There's a lot of evidence that you gain weight if you don't get enough sleep, both in terms of quality and quantity,"
He claims that during REM (rapid eye movement) sleep, our bodies burn the most calories. "We burn the most calories in [this stage] because our brains are the most active" and "we burn the most glucose."
When our bodies burn more calories than they take in as a result of adequate nutrition, exercise, and sport, we lose weight.
A diet is influenced by a number of factors, including nutritional deficiencies, stress, and sleep quality.
How Does Sleep Help Lose Weight?
Sleep allows the muscles to heal and the stress, hunger, and satiety hormones to be regulated, whether it's for fat reduction or muscle gain.
You will be less stressed if you get a good night's sleep, which means your body will need less energy and you won't feel hungry. This makes it much easier to stick to a diet and maintain a calorie deficit.
In contrast, sleep deprivation decreases the production of the growth hormone testosterone while increasing the stress hormone cortisol.
This makes it more difficult to recover from a rigorous day or activity. Insufficient sleep also affects the satiety hormone leptin. We eat insufficiently and become increasingly hungry the next day.
However, it is important to remember that energy is lost while sleeping. The more muscle mass you gain through exercise, the more energy your body burns during rest, such as when you sleep.
How Many Calories Burn During Sleep?
It's difficult to give a definite number of calories burned in sleep because people weigh different amounts and require varying amounts of sleep.
There are a few techniques to determining how many calories you burn when sleeping.
BMR (basal metabolic rate) is the number of calories required to keep your body operating at rest.
It is the first step. A person's BMR is determined by their weight, gender, and age.
When calculating your basal metabolic rate, you should also consider your typical daily movement.
This refers to how much you move on a daily basis. Unfortunately, a single workout will not provide you with the necessary metabolic rate change for calculation.
Your body's basal metabolic rate during sleep is 85-95 percent of what it is during the day.
We will need to conduct some math to figure out how many calories your body needs when sleeping.
To begin, use this calculator to calculate your daily BMR. Divide this amount by 24 to get your hourly metabolic rate, as this is for a 24-hour day.
After that, multiply by.85 (since your body functions at 85 percent during sleep).
Divide by the amount of hours you slept. That's all there is to it: calories burned when sleeping. Here's how it works:
BMR ÷ 24= hourly BMR
Hourly BMR × .85 × hours slept = calories burned while sleeping.
It's worth mentioning, however, that this estimate ignores the fact that the biggest calorie-burning occurs during the REM stage of sleep, as well as any sleep-related behaviors such as eating late at night.
10 Habits that Help You Burn Calories While Sleeping
While eating a good diet and exercising regularly are important, there are certain strategic changes you can make to improve your sleep for fat burning.
Although the concept may appear to be far-fetched, a growing body of evidence suggests that losing weight while sleeping is possible.
The Sleep Foundation reports that modern living is interrupting the human body's natural circadian cycles. Indeed, this disruption may be causing the body to retain fat when it isn't supposed to.
Don't Eat Late and Eat Smaller Meal for Dinner
According to sleep expert Dr. Michael Breus, "When you consume huge meals close to bedtime, your body doesn't have time to digest,"
He explained that during deep sleep, the brain releases a growth hormone, which causes the body to store food as fat rather than fuel when we eat late at night.
That is why it is important to limit portion amounts during supper.
"We have a habit in America of eating our largest meal at night and our smallest meal in the morning," he explained. "We should be doing exactly the opposite."
Do Not Drink Before Bedtime
Alcohol and other substances should be consumed in moderation because they might disrupt sleep.
While an evening cocktail may sound like a great way to relax, even one alcoholic drink consumed too close to bedtime might prevent the body from burning calories.
This is because, rather than focusing on fat burning as it should, the body is preoccupied with metabolizing the alcohol. So, while a glass of wine with dinner is fine, don't go overboard.
Dr Michael Breus suggests limiting alcohol consumption three hours before bedtime.
"You need to pause and give yourself some time so that your body can metabolize the alcohol; otherwise, it will hinder you from getting into the deeper stages of sleep, which might be a problem," he explained.
Our bodies burn the most calories during REM sleep, which is a profound stage of sleep.
Protein intake every few hours helps to keep blood sugar levels in check. This increases metabolism throughout the day (and night).
Protein helps you build muscle and keeps you full, reducing overeating and the need to snack on processed meals high in empty calories, which can sabotage your weight loss efforts.
The body can only consume roughly 30-35 grams of protein in one session, according to James Collier, a nutritionist from the United Kingdom and co-founder of Huel.com (a healthy food company).
You should include it in every meal if you want to grow muscle. Beans, quinoa, almonds, and edamame are all plant-based options that can help keep your meals interesting while also providing a healthy dose of fiber (another important nutrient that fills you up and aids in weight loss).
Schedule Your Eating
"Our bodies follow a 24-hour clock, which allows us to function. "It's the body's innate clock," she explained. " Meal times have a significant impact on our circadian rhythm, thus meal planning is essential.
"If you're used to eating between 6 and 8 p.m., your body will know when to release the 'hunger hormones,' ghrelin and leptin, digest the meal, and then release the hormone melatonin to help us wind down for sleep.
If we keep to a basic schedule, our bodies will be prepared, and we will be able to get the most out of our meal and sleep intervals."
This is according to Charlotte Harrison, a nutritionist at SpoonGuru in London, it's best to keep meal and sleep times consistent.
Exercise on a regular basis but not right before bedtime
Anyone trying to burn calories during the day or night should exercise frequently.
Dr. Michael Breus cautions, however, that working out should be stopped four hours before night. "Some people get a little pumped up after exercising, and we want to make sure they don't get too pumped up to fall asleep," he explained.
"When you exercise, you raise your core body temperature, making it difficult to fall asleep."
Yoga Poses Can Help
Some yoga poses can help ease mental stress and anxiety. Sitting up in bed with your legs stretched out in front of you and your hips hunched forward is a good way to start.
Take five quiet, deep breaths in and out while feeling a stretch in the backs of the legs (hamstrings). Flex your feet and feel a melting sensation in your legs.
To help your nervous system relax and sleep better, do this before going to bed.
If Possible Sleep In The Nude
According to a Psychology Today article on the benefits of sleeping naked, sleeping naked keeps the body cold, which can enhance the body's reserves of brown fat — a healthy type of fat that burns calories for energy.
If you like to sleep in your pajamas, keeping your room chilly can have the same effect. According to several research, sleeping in a cooler environment boosts the quantity of calories burned.
Sleep in a dark, cool place
People who kept their beds at a constant temperature of 66 degrees for one month raised the amount of calorie-burning brown fat in their bodies by up to 42 percent and increased their metabolism by 10%, according to a small study published in the journal Diabetes.
Overheating a room can sometimes make it difficult to fall or remain asleep. Set your thermostat to 65 degrees, according to Bogan. Get rid of the night light, too, if you want to lose weight while sleeping.
According to the Sleep Foundation, research reveals that light before night suppresses melatonin, and sleeping with a light on appears to disrupt the circadian control of metabolism, increasing the risk of weight gain.
As a result, switch off your TV, phone, and any bedside lights, and consider investing in blackout drapes to block light from the outside.
Turn off the lights and get to bed early
If you want to lose weight, quickly, switch off all blue light gadgets, including your laptop, tablet, and/or smartphone.
Nightly exposure to the blue light they all emit, according to research, hinders the body's production of melatonin, which is required for sleep.
Furthermore, researchers at Northwestern University discovered that blue light exposure at night increases hunger and insulin resistance, which can lead to weight gain and a disruption in the body's fat-burning function.
Going to bed early can help you sleep better by reducing the amount of time you spend at night, wandering around the house and possibly snacking.
If you have difficulties sleeping or staying asleep, keep the room cool, dark, and free of electronic devices.
Set your thermostat at 65 degrees and, as Bogan instructed, keep your phone outside your room.
A book on your bedside table can help you relax. Going to bed earlier, according to research, guarantees that your body gets enough sleep and falls into its circadian rhythm, all of which contribute to weight loss.
Get Enough Sleep
Getting enough sleep is the first step toward optimizing your sleep for weight loss. Dr. Richard K. Bogan, a sleep researcher and professor at the University of South Carolina School of Medicine, believes that sleep can help in weight loss.
"Sleep is required for optimal hormone and immune system function in the body. A brain that is sleep deprived or tired is a hungry brain "he stated "Sleep deprivation causes weight gain."
He recommended sticking to a regular sleep pattern, estimating that the average adult needs seven and a half to nine hours of sleep.
Researchers calculated that adults can burn between 300 and 700 calories per night while sleeping. To increase this number, sleep in a cool dark environment around 68 degrees.
This will help you burn more calories and maintain a constant body temperature. Physical activity during the day can also help you sleep better at night.
Make sure your sleep cycle takes you to REM sleep, which is when you burn the most calories.
Sleep deprivation, on the other hand, can contribute to weight gain and other health problems such as cardiovascular disease and even cancer.