Sleep Deprivation: Burning Fewer Calories, Gaining Weight?

Sleep is an essential part of our lives, and it has a direct impact on our health and weight. While you may think that staying awake and active burns more calories, the reality is that your body is always burning calories, even when you're asleep. On average, a person burns about 50 calories per hour while sleeping, which amounts to approximately 400 calories a night. This number can vary depending on factors such as weight, metabolism, and sleep duration, and basal metabolic rate (BMR). BMR refers to the number of calories your body uses to carry out essential tasks like regulating body temperature and growing and repairing cells.

While it's true that you burn more calories when awake and active, a lack of sleep can disrupt your body's natural rhythm and lead to weight gain. Studies have shown that sleep deprivation can cause an increase in the stress hormone cortisol, which makes your body hold onto extra fat and may increase your appetite. Additionally, not getting enough sleep can lead to a slower metabolism, making it harder to burn calories efficiently.

To maximize your calorie burn and maintain a healthy weight, it's crucial to prioritize sleep and create a consistent sleep schedule. This includes getting the recommended seven to nine hours of sleep each night and implementing healthy sleep habits, such as limiting screen time before bed and creating a relaxing bedtime routine.

The number of calories burned depends on your weight, metabolism, daily activities, and sleep duration

The number of calories burned while sleeping depends on several factors, including weight, metabolism, daily activities, and sleep duration.

Weight

An individual who weighs 125 pounds burns approximately 38 calories per hour while sleeping. This amounts to a total of 266 to 342 calories during the recommended seven to nine hours of sleep per night. The number of calories burned increases with body weight. For example, a person weighing 150 pounds might burn 46 calories per hour or 322 to 414 calories per night, while an individual weighing 185 pounds could burn around 56 calories or 392 to 504 calories per night.

Metabolism

The Basal Metabolic Rate (BMR) is the number of calories burned at rest, including during sleep. BMR is influenced by factors such as body composition and muscle mass. Individuals with higher muscle mass tend to burn more calories at rest than those with lower muscle mass.

Daily Activities

Daily activities and exercise can impact calorie burn during sleep. Engaging in strength training and building muscle mass can increase the number of calories burned while sleeping. Additionally, regular exercise can improve sleep quality and duration, which may also influence calorie burn.

Sleep Duration

Sleep duration also plays a role in calorie burn. Getting the recommended seven to nine hours of sleep allows for sufficient REM sleep, which is the stage when the most calories are burned. During REM sleep, brain activity, heart rate, and blood pressure increase, requiring more energy.

In summary, the number of calories burned during sleep is influenced by a combination of factors, including an individual's weight, metabolism, daily activities, and sleep duration. While sleeping may not burn as many calories as more active pursuits, it is still a significant contributor to the body's overall energy expenditure.

A person who weighs 125 pounds burns approximately 38 calories per hour sleeping

A person who weighs 125 pounds burns approximately 38 calories per hour while sleeping. This may not sound like a lot, but it adds up to a total of 266 to 342 calories burned over the recommended seven to nine hours of sleep per night.

The number of calories burned per hour increases with body weight. For example, a person weighing 150 pounds might burn 46 calories an hour, or 322 to 414 calories per night. A person weighing 185 pounds might burn around 56 calories an hour, or 392 to 504 calories per night.

These numbers are calculated based on individual metabolism, which is influenced by factors such as body weight, muscle mass, and basal metabolic rate (BMR). BMR refers to the number of calories burned at rest or while sedentary, including when sleeping or sitting. It is influenced by factors such as age, body size, sex, and genetics.

While it is true that the body burns calories during sleep, this alone is not a significant weight loss strategy. However, getting adequate sleep is important for maintaining a healthy weight. Sleep loss over time can contribute to weight gain and obesity by elevating hormone levels such as cortisol, which causes the body to hold onto extra fat.

Your basal metabolic rate (BMR) represents the number of calories you burn at rest

On average, a person burns about 50 calories per hour while sleeping. This amounts to approximately 400 calories burned over an eight-hour period of sleep. However, the exact number of calories burned varies from person to person and is influenced by factors such as age, gender, genetics, activity level, and underlying health conditions.

BMR can be calculated using specific equations that take into account an individual's sex, weight, height, and age. These equations provide estimates and are based on the assumption that men tend to have a higher muscle mass, which results in a higher number of calories burned at rest compared to women of the same weight.

While it is true that the body burns calories during sleep, it is important to note that sleep deprivation is not an effective weight-loss strategy. In fact, studies have shown that missing a night of sleep can lead to a decrease in metabolic rate and an increase in appetite, contributing to potential weight gain.

You burn more calories awake in bed compared to being asleep

It's true that you burn calories while you sleep. Your body needs to burn a certain number of calories to keep you breathing, maintain your heart function, and keep your digestion working. On average, you burn about 50 calories per hour while asleep. This means that if you sleep for eight hours, you'll burn about 400 calories.

However, you burn more calories when you're awake in bed compared to when you're asleep. Your basal metabolic rate (BMR), or the number of calories you burn just to keep your body functioning, is thought to be about 15% lower during sleep compared to when you're resting during the day. For example, a person who weighs 155 pounds will burn about 520 calories per hour while working out, 102 calories per hour while working on a computer, and only 46 calories per hour while sleeping.

So, while you do burn calories during sleep, being awake and performing any kind of activity will result in a higher calorie burn.

Sleep loss over time may contribute to weight gain and obesity

Sleep loss elevates the body's levels of the hormone cortisol, which makes you hold on to extra fat. It may also increase your appetite and lead to a slower metabolism. One study found that people ate 385 more calories after a night of partial sleep deprivation, but the amount of calories they burned did not change. Another study found that when participants increased their sleep duration by about 1.2 hours a night, they ate about 270 fewer calories during the day.

Additionally, not getting enough sleep can cause your body to store more fat, especially around the belly. This is because your levels of the stress hormone cortisol increase when you don't get enough sleep. Cortisol causes your body to hang on to extra fat, makes you feel hungrier, and slows your metabolism.

Getting enough high-quality sleep is crucial for maintaining a healthy weight. By improving your sleep hygiene and treating any underlying health conditions that may be affecting your sleep, you can increase your overnight calorie burn and reduce the risk of weight gain.

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