Herbie Murray
It is a common misconception that our bodies burn fewer calories when we are asleep. In fact, we burn calories all the time, including when we sleep, as our bodies need energy to perform essential functions such as breathing, digestion, and movement. The number of calories burned depends on various factors, including gender, age, weight, and metabolism. For example, a person weighing 125 pounds burns approximately 38 calories per hour while sleeping, whereas a person weighing 185 pounds might burn around 56 calories per hour. Men tend to burn more calories at rest than women of the same weight due to their higher muscle mass. Additionally, the quality and quantity of sleep also play a role in the number of calories burned, with REM sleep being the stage where the most calories are burned. While it is true that we burn more calories when awake than when asleep, it is important to prioritize sleep for overall health and weight loss.
| Characteristics | Values |
|---|---|
| Energy used when sleeping | The body uses energy when sleeping to keep organs functioning, such as the heart, lungs, and brain. |
| Calories burned while sleeping | On average, a person burns about 50 calories per hour while sleeping, with a range of 38-56 calories per hour depending on weight. |
| Basal Metabolic Rate (BMR) | BMR is the number of calories burned at rest or during sleep, calculated based on sex, weight, height, and age. |
| REM sleep | REM sleep is when the brain is most active, and it burns the most calories. It accounts for 20%-25% of total sleep in healthy adults. |
| Sleep deprivation | Sleep deprivation can lead to increased calorie intake, decreased calorie burning, and weight gain. |
| Metabolism | A higher metabolism burns more calories, and muscle mass contributes to a higher metabolic rate. |
| Energy used when awake | The body uses more energy when awake and active, with a 15%-20% higher energy expenditure compared to sleep. |
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What You'll Learn
Calories burned during sleep
Even when you are asleep, your body is still working and using energy to keep you alive. This means that you do burn calories during sleep. The number of calories burned depends on several factors, including weight, metabolism, daily activities, and how long you sleep.
According to Dr. Ramiz Fargo, a sleep medicine specialist, the average person burns about 50 calories per hour while asleep. This means that during a full eight-hour night of sleep, the average person will burn around 400 calories. This is about 85% of the calories that would be burned if the person had stayed awake and stationary.
The amount of calories burned during sleep increases with body weight. For example, a person weighing 125 pounds burns approximately 38 calories per hour while sleeping, which amounts to 266 to 342 calories for a full night of sleep. On the other hand, a person weighing 180 to 185 pounds may burn around 54 to 56 calories per hour, or 392 to 504 calories for the whole night.
Men tend to burn more calories at rest than women of the same weight due to their typically higher muscle mass. Muscle burns more calories at rest than fat. Additionally, the REM stage of sleep is when the most calories are burned, as this is when the brain is most active.
While it is possible to increase the number of calories burned during sleep by improving sleep quality and getting more REM sleep, skipping sleep altogether is not a sustainable or healthy way to burn more calories. Sleep loss over time may contribute to weight gain and obesity due to changes in hormone levels, increased appetite, and a slower metabolism.
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Calories burned while awake
The number of calories burned while awake is contingent on several factors, with weight and muscle mass being key considerations. People with more muscle mass tend to burn more calories, even at rest. For instance, a person weighing 125 pounds burns approximately 38 calories per hour while sleeping, whereas someone weighing 185 pounds may burn 56 calories in the same period. This difference in calorie expenditure is even more pronounced during wakefulness when physical activity levels are higher.
Basal Metabolic Rate (BMR) is a critical concept in understanding calorie burn. BMR represents the number of calories burned at rest or while sedentary, including sleeping and sitting. It is influenced by weight, height, age, and gender. To calculate BMR, specific equations are used for men and women, factoring in these variables. For example, a 35-year-old man who weighs 175 pounds and is 5 feet 11 inches tall would have a BMR of 1,816 calories.
Daily activities and exercise significantly impact calorie burn while awake. Even simple movements like fidgeting, tapping your feet, or twirling a pen can contribute to calorie expenditure. Additionally, the body's metabolism plays a role, with a higher metabolism leading to more calories burned. Caffeine may provide a slight metabolic boost, but it is not a significant factor in long-term weight loss.
Chronic sleep deprivation has been linked to obesity and other health issues. While staying up all night may result in burning extra calories initially, the body compensates by conserving energy the following day. This energy conservation can lead to a net decrease in calories burned over a 24-hour period. Additionally, sleep loss can disrupt hormone levels, increasing cortisol, which affects the body's ability to regulate glucose and may contribute to weight gain.
In summary, the number of calories burned while awake is influenced by weight, muscle mass, basal metabolic rate, physical activity levels, metabolism, and other factors. Weight and muscle mass are the most significant determinants of calorie burn, with higher weights and increased muscle mass resulting in more calories burned, even at rest.
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Basal metabolic rate (BMR)
The number of calories burned while sleeping or awake depends on an individual's basal metabolic rate (BMR). BMR is the number of calories burned by the body to perform basic life-sustaining functions. It is also referred to as the resting metabolic rate (RMR) and represents the calories burned while at rest or sedentary, including sleeping and sitting. BMR constitutes about 60-70% of the calories we expend and includes the energy used for essential bodily functions such as breathing, blood circulation, and maintaining body temperature.
BMR is influenced by several factors, including body size, composition, and age. People with larger body sizes and more body tissue require more energy to maintain their basic functions. Similarly, individuals with a higher amount of lean muscle tissue will have a higher BMR since muscle tissue demands more energy than adipose tissue (body fat). Age also impacts BMR, with a decrease in muscle mass leading to a lower BMR.
Sex is another factor affecting BMR, with males generally having a faster BMR due to their larger average size and higher levels of lean muscle mass. However, it's important to note that these are averages, and individual BMR can vary based on race and ethnicity as well. Additionally, factors such as environmental temperature, dieting habits, and exercise routines can also influence BMR.
While sleeping, the body continues to burn calories to maintain vital organ functions. The number of calories burned during sleep depends on an individual's BMR and weight. On average, a person burns about 50 calories per hour of sleep, with a range of 38 to 56 calories per hour depending on weight. This means that over a full night of recommended seven to nine hours of sleep, an individual may burn between 266 and 504 calories.
However, it is important to note that BMR calculations are estimates, and individual variations exist. To accurately determine one's BMR, it is recommended to consult a specialist or use a calorimetry device. While equations, such as the Mifflin-St Jeor Equation, can provide estimates, they do not account for all physiological factors influencing metabolism.
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REM sleep
Sleep is a body process that allows the body to rest, repair, and restore itself. While you are asleep, your body uses less energy, which lets your cells stock up for the next day.
The amount of REM sleep you need changes as you age. Newborns spend about half their sleep time in REM sleep, which decreases to about 20% by age 20. In older adults, time spent in REM sleep decreases slightly to about 17% by age 80.
Getting enough REM sleep is important for maintaining overall health. People who get less REM sleep may have a greater risk of developing dementia, according to a study published in the journal Neurology.
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Weight loss and sleep
While you may burn more calories when awake and lying still than when asleep, sleep plays a significant role in weight loss. Firstly, sleep is essential for regulating hormones that control hunger and appetite. A lack of sleep can lead to increased cravings for energy-dense, high-carbohydrate, and high-fat foods, resulting in weight gain.
Secondly, sleep deprivation can disrupt your metabolism, making it harder to burn calories. It can also increase oxidative stress, glucose intolerance, and insulin resistance, further contributing to weight gain. On the other hand, getting adequate, quality sleep can boost your metabolism and enhance your body's ability to process insulin, aiding in weight loss.
Thirdly, sleep duration and quality impact weight loss efforts. Longer sleep duration and improved sleep quality are associated with greater success in weight loss. Aim for the recommended seven to nine hours of sleep each night to optimize your body's calorie-burning potential and support your weight loss journey.
Additionally, establishing healthy sleep habits can support weight loss. This includes regular physical activity, avoiding heavy meals and caffeine close to bedtime, and maintaining a consistent sleep schedule. These habits can improve sleep quality and regulate your body's natural sleep-wake cycles, promoting weight loss.
Finally, losing weight can also positively impact your sleep. As muscle burns more calories at rest than fat, building muscle through strength training can increase your calorie burn during sleep. Therefore, incorporating strength training into your weight loss routine can further enhance your sleep's impact on weight loss.
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Frequently asked questions
You use more energy when you're awake. However, you still burn calories while asleep, as your body needs energy to perform essential functions such as breathing, digestion, and circulation.
On average, a person burns around 50 calories per hour while asleep. This can vary depending on factors such as weight, gender, and age. For example, a person weighing 125 pounds burns approximately 38 calories per hour, while someone weighing 185 pounds might burn around 56 calories.
To burn more calories during sleep, focus on improving the quality and quantity of your sleep. Get the recommended seven to nine hours of sleep each night, and practice good sleep hygiene by avoiding stimulants and devices before bed. Additionally, building muscle mass and eating more protein can increase your basal metabolic rate (BMR), resulting in more calories burned during sleep.
