Colin Snow
Sleep is often overlooked when it comes to burning calories, but it is an important factor in weight management and energy levels. The body burns calories non-stop, even during sleep, as the brain and other organs remain active. The amount of calories burned per hour during sleep is around 50 on average, which amounts to about 400 calories for a typical 8-hour slumber. However, this number can vary depending on factors such as basal metabolic rate (BMR), which is influenced by age, gender, genetics, activity level, and health conditions.
Most of the calorie-burning occurs during the rapid eye movement (REM) stage of sleep, when the brain is most active and requires more oxygen to function. REM sleep is also associated with dreaming, memory consolidation, and brain development. To increase the number of calories burned during sleep, one can improve sleep quality and duration, maintain a cool bedroom temperature, and exercise regularly.
| Characteristics | Values |
|---|---|
| Calories burned per hour during sleep | 50 |
| Calories burned per night during sleep | 400 |
| REM sleep as a percentage of total sleep | 20-25% |
| Calories burned during REM sleep | Most |
| Calories burned during deep sleep | Least |
What You'll Learn
REM sleep and brain function
Sleep is an important part of our daily routine, and quality sleep is essential to survival. Sleep affects almost every type of tissue and system in the body, from the brain and heart to metabolism and immune function.
The brain generates two distinct types of sleep: slow-wave sleep (SWS) and rapid eye movement (REM) sleep. REM sleep is a unique phase characterised by random, rapid movement of the eyes, low muscle tone, and the likelihood of the sleeper to dream vividly.
During REM sleep, the brain is highly active, and brain energy use, as measured by oxygen and glucose metabolism, equals or exceeds that of a waking brain. The brainstem, especially the pontine tegmentum and locus coeruleus, plays a special role in REM sleep. The brainstem sends signals to relax the muscles, so we don't act out our dreams. The thalamus is also active during REM sleep, sending the cortex images, sounds, and other sensations that fill our dreams.
The amygdala, an almond-shaped structure involved in processing emotions, becomes increasingly active during REM sleep. The superior frontal gyrus, medial frontal areas, intraparietal sulcus, and superior parietal cortex, areas involved in sophisticated mental activity, show equal activity in REM sleep as in wakefulness.
REM sleep may aid in memory consolidation, specifically procedural, spatial, and emotional memory. It may also be important for unlearning or removing undesirable modes of interaction in neural networks. Dreaming, which mostly occurs during REM sleep, may also help in processing emotions.
Overall, REM sleep plays a crucial role in brain function, including memory, learning, and emotional processing.
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REM sleep and memory
Sleep and memory are closely connected. Memory consolidation, the process of stabilising new information into long-term storage, is believed to be optimised during sleep. This process takes place during both the non-rapid eye movement (NREM) and rapid eye movement (REM) stages of the sleep cycle.
REM sleep is associated with the brain's most active period, requiring the most oxygen to function. It is also the stage of sleep where you are most likely to have vivid dreams, and it is when memories are consolidated. REM sleep accounts for about 20% to 25% of the total sleep in healthy adults.
The role of REM sleep in memory consolidation has been the subject of much research and some controversy. The extreme difficulty in isolating neural activity during REM sleep has made it challenging to determine its exact nature. However, recent studies using advanced techniques have provided new insights.
For example, research using optogenetic techniques in a mouse model has demonstrated that neural activity during REM sleep is critical for normal memory consolidation. This finding highlights the importance of REM sleep in stabilising new information and converting short-term memories into long-term storage.
Additionally, the temperature of the environment can influence REM sleep duration. Warmer temperatures within the thermoneutral zone (TNZ) have been found to increase REM sleep duration compared to cooler temperatures or a constant baseline temperature.
Furthermore, the quality and quantity of sleep also play a role in memory consolidation. Getting sufficient REM sleep and overall sleep duration are important for optimal memory processing. Sleep hygiene practices, such as maintaining a cool, quiet, and dark bedroom environment, limiting screen time before bed, and keeping a consistent sleep schedule, can enhance sleep quality and duration, thereby supporting memory consolidation.
In summary, REM sleep plays a significant role in memory consolidation, and its interaction with other stages of sleep and external factors influence its effectiveness in stabilising new memories.
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REM sleep and brain development
Sleep plays a critical role in brain development, and REM sleep and non-REM (NREM) sleep have distinct functions in this process. REM sleep is vital for brain development, particularly in the early stages of life, and is associated with the development of the central nervous system and the formation and maintenance of neural connections. During REM sleep, the brain is highly active and requires a significant amount of oxygen to function, which contributes to calorie burning.
REM sleep, often referred to as "dream sleep", is characterised by desynchronised cortical activity with low-voltage and high-frequency electroencephalogram (EEG) readings. It accounts for about 20-25% of total sleep in healthy adults and is associated with vivid dreaming and memory consolidation. The proportion of REM sleep decreases from 50% in newborns to 25% in early childhood and adulthood.
Recent findings suggest that REM sleep plays a crucial role in pruning and maintaining synapses in the developing brain. This process is essential for normal neuronal circuit development and behavioural improvement after learning. Studies in rats have shown that deprivation of REM sleep during early development can delay maturation of the visual cortex and impair the development of the motor system.
In summary, REM sleep is vital for brain development, particularly in the early stages of life, and is associated with the development of the central nervous system and the formation and maintenance of neural connections. It contributes to various aspects of brain maturation, including memory consolidation and behavioural improvement.
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REM sleep and dementia
Sleep is an essential bodily function, and the brain is most active during REM sleep, requiring the most oxygen to function. During this stage, the brain processes memories and we are most likely to dream.
REM sleep is critical for mental health, mood, and memory processing. A lack of REM sleep has been linked to an increased risk of dementia, with one study finding that each percentage reduction in REM sleep was associated with a 9% increase in the risk of dementia.
The study, conducted by researchers from the US and Australia, examined the sleep patterns of 321 adults over 60 without prevalent dementia. Over a 12-year follow-up period, 32 people developed dementia, 24 of whom were diagnosed with Alzheimer's disease. The researchers found that people who went on to develop dementia spent an average of 17% of their sleep time in REM sleep, compared to 20% for those who didn't develop dementia.
The results suggest that REM sleep may play a protective role in warding off dementia onset, possibly by preserving connections in the brain. Animal studies have shown that sleep-deprived mice develop greater deposits of amyloid plaque in their brains, which are linked to an increased risk of Alzheimer's disease.
While the study found an association between reduced REM sleep and dementia, it cannot be determined whether reduced REM sleep directly causes dementia. However, it highlights the importance of good quality sleep for overall health and well-being, and further research is needed to understand the complex relationship between sleep and dementia.
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REM sleep and dreaming
Sleep is an active period for the brain, and the body burns calories to fuel various biological processes that occur during sleep. One of these processes is dreaming, which occurs during the rapid eye movement (REM) stage of sleep.
REM sleep is a normal part of the body's sleep cycle, and it is characterised by rapid eye movements, increased heart rate, blood pressure, brain activity, and breathing. The muscles in the arms and legs become temporarily paralysed, preventing sleepers from acting out their dreams. Each sleep cycle, lasting 80 to 100 minutes, includes a period of REM sleep, with the first episode usually lasting just a few minutes. As the night progresses and the body goes through multiple sleep cycles, the duration of REM sleep lengthens, and by the end of the night, one may spend up to half an hour in this stage.
REM sleep is important for brain health and function, and it offers several benefits. It improves learning by pruning the brain's synapses, which are the spaces where brain cells communicate with each other, resulting in improved memory and problem-solving abilities. It also aids in mood regulation by helping the brain process emotional memories, including those associated with fear. Additionally, REM sleep is thought to support brain development and protect against dementia.
The amount of REM sleep needed changes as one ages. Newborns spend about half their sleep time in REM sleep, but this gradually decreases over the first six months and throughout childhood and the teen years. By age 20, most people spend just over 20% of their total sleep time in the REM stage, and this percentage slightly decreases to about 17% by age 80.
To increase the amount of REM sleep and improve sleep quality, one can try to improve sleep hygiene. This includes creating an ideal sleep environment by keeping the room cool, quiet, and dark, as well as limiting light exposure before bed by reducing screen time. Establishing a consistent sleep and wake-up schedule, even on weekends, is also beneficial. Additionally, incorporating a wind-down bedtime routine with relaxing activities such as reading or meditating can help prepare the body and mind for sleep.
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Frequently asked questions
You burn about 50 calories per hour while sleeping, with most of the calorie-burning taking place during REM sleep. The exact number depends on your basal metabolic rate (BMR), which is influenced by factors such as age, gender, genetics, and fitness level.
To increase your calorie burn during REM sleep, you need to increase your basal metabolic rate (BMR). You can do this by building muscle, as muscle burns more calories than fat, even at rest. Regular exercise and a healthy diet can help improve your sleep quality and boost your metabolism.
Research shows that when you don't get enough sleep or stay in sync with your circadian rhythm, you tend to eat more calories and burn fewer, increasing the likelihood of weight gain. Sleep deprivation can also lead to hormonal changes that affect your hunger levels and glucose metabolism.
Your BMR is the energy required for essential functions like breathing, circulation, temperature regulation, and cellular growth and repair. It accounts for approximately 80% of the total calories burned in a day. During sleep, your BMR is thought to be about 15% lower compared to when you are resting during the day.
Yes, REM sleep is important for brain health and function. It improves learning and memory, regulates mood, aids in brain development, and may even protect against dementia.
