Sleeping And Burning Calories: Does It Work?

It's a common misconception that our bodies shut off while we sleep. In fact, a lot of energy-consuming activity takes place during sleep, including dreaming, releasing hormones, and repairing cells. This means that we do burn calories while we sleep. On average, an adult burns between 0.67 and 0.92 calories per minute during sleep, or around 40 to 55 calories per hour. This means that during a full 8-hour night of sleep, you could burn between 320 and 440 calories.

However, the number of calories burned during sleep varies depending on several factors, including age, sex, body composition, and basal metabolic rate (BMR). BMR refers to the amount of energy the body uses to perform basic functions such as breathing and maintaining body temperature.

While sleeping does burn calories, it is not an effective weight-loss strategy on its own. To burn more calories while sleeping, focus on increasing your BMR through a combination of diet, exercise, and quality sleep.

Calories burned per hour while sleeping

The number of calories burned per hour while sleeping depends on several factors, including weight, metabolism, daily activities, and sleep duration. On average, a person might burn around 40 to 55 calories per hour while sleeping, which equates to 320 to 440 calories for a full 8-hour night of sleep.

The amount of calories burned per hour while sleeping can be influenced by a person's basal metabolic rate (BMR), which is determined by factors such as age, gender, and activity level. BMR represents the number of calories burned per day while at rest or sedentary, including activities such as sleeping and sitting.

To calculate your BMR, you can use equations that factor in your sex, weight, height, and age. For men, the equation is:

BMR = 66 + (6.2 x weight in pounds) + (12.7 x height in inches) – (6.76 x age)

For women, the equation is:

BMR = 655.1 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age)

For example, a 35-year-old man who weighs 175 pounds and is 5 feet 11 inches tall would have a BMR of approximately 1,816 calories. A 35-year-old woman who weighs 135 pounds and is 5 feet 5 inches tall would have a BMR of about 1,383 calories.

By dividing your BMR by 24, you can estimate the number of calories burned per hour while sleeping. For instance, if your BMR is 1,600 calories per day, you would burn approximately 66.67 calories per hour (1,600/24).

It is important to note that these calculations provide a rough estimate, as factors such as physical activity levels, sleep quality, and medical conditions can also influence an individual's BMR and calorie burn during sleep.

While sleeping does burn calories, it is not considered an effective strategy for weight loss. A more comprehensive approach involves a combination of diet, exercise, and quality sleep, as well as optimizing the amount of time spent in REM sleep, which is the sleep stage that burns the most calories.

Factors that influence calories burned during sleep

Several factors influence the number of calories burned during sleep. While sleeping may not require as much energy as other daily activities, it is still a period of activity for the brain and other bodily functions. Here are some key factors that affect the number of calories burned while sleeping:

• Basal Metabolic Rate (BMR): BMR is the number of calories your body burns while at rest. It is influenced by factors such as age, gender, weight, height, genetics, and body composition. Generally, people with higher muscle mass tend to have higher BMRs, burning more calories during sleep.
• Age: Basal metabolic rate tends to decrease with age as muscle mass declines, leading to a slower metabolism. Younger people generally have faster metabolic rates and can expect to burn more calories overnight.
• Gender: Men usually have a higher BMR than women due to higher muscle mass. This difference is more pronounced in children than in adults.
• Body Weight: The larger an individual's body is, the more calories it requires to function. Heavier individuals tend to have higher BMRs and burn more calories during sleep.
• Body Composition: Muscle burns more calories than fat. People with a higher percentage of muscle mass typically have a higher BMR and burn more calories during sleep.
• Medical Conditions: Certain medical conditions, such as thyroid disorders or sleep apnea, can impact metabolism and influence the number of calories burned during sleep.
• Sleep Duration and Quality: Sleep deprivation and poor sleep quality can negatively affect metabolism, resulting in a lower calorie burn during sleep.
• Environmental Temperature: Sleeping in a cooler environment can increase the body's metabolic rate, leading to a slightly higher calorie burn.
• Diet and Exercise: While not directly influencing the calories burned during sleep, diet and exercise can impact BMR. Eating certain foods and engaging in regular physical activity can increase BMR, resulting in more calories burned throughout the day and night.

While these factors influence the number of calories burned during sleep, it is important to note that the total number of calories burned is relatively low compared to other activities. Sleeping is not an effective weight loss strategy, and a combination of regular exercise and a healthy diet is recommended for weight management.

How to increase the number of calories burned during sleep

Although sleeping burns calories, it is not a very effective weight-loss strategy. However, there are ways to increase the number of calories burned during sleep. Here are some tips to help you do that:

• Build muscle mass: Muscle fibres burn more calories than fat, so building and maintaining muscle can help increase your basal metabolic rate (BMR). Strength training can be done with dumbbells, weight machines, resistance bands, or bodyweight exercises. Aim for at least two sessions per week.
• Stay active during the day: Regular exercise, including cardio and strength training, can boost your metabolism and improve your sleep. Aim for at least 150-300 minutes of moderate exercise per week.
• Eat protein-rich meals: Protein has a higher thermic effect than fats or carbs, meaning your body burns more calories digesting it. This may help increase your BMR.
• Maintain a consistent sleep schedule: Going to bed and waking up at the same time every day, even on weekends, helps regulate your circadian rhythm, improving sleep quality and metabolism.
• Sleep in a cooler room: A cooler room temperature may make your body work harder to maintain its temperature, increasing calorie needs.
• Manage stress: High stress can negatively impact your sleep and hormone balance, affecting your metabolism and BMR. Relaxation techniques like meditation before bed can improve sleep quality.
• Avoid heavy meals before bed: Eating large meals before bed can disrupt your sleep and force your body to use calories for digestion instead of optimising your nighttime calorie burn.
• Exercise in the evening: Moving your body before bedtime puts it into "metabolic burn mode". Even a simple walk can get your body into a state where it's working optimally and efficiently.

Remember, the number of calories burned during sleep is influenced by various factors, including your BMR, weight, age, gender, and overall health. While you can take steps to increase your calorie burn, sleeping is not a substitute for a healthy diet and regular exercise when it comes to weight loss.

How many calories are burned during an 8-hour sleep

Even when we're asleep, our bodies are hard at work burning calories to keep our hearts beating, lungs breathing, and metabolism going. The number of calories burned during an 8-hour sleep varies depending on several factors, including age, sex, body composition, basal metabolic rate (BMR), weight, and overall health.

On average, an adult burns between 0.67 and 0.92 calories per minute during sleep, which equates to approximately 40-55 calories per hour or 320-440 calories during an 8-hour sleep. However, this is just an estimate, and the actual number of calories burned can vary from person to person.

Basal metabolic rate (BMR) plays a crucial role in determining how many calories we burn while asleep. BMR refers to the number of calories our body burns at rest, and it is influenced by factors such as age, weight, height, gender, genetics, diet, and health status. People with higher muscle mass, more active lifestyles, or larger body sizes tend to have higher BMRs and burn more calories, even during sleep.

While sleeping burns calories, it is not an effective strategy for weight loss on its own. Engaging in regular physical activity, maintaining a healthy diet, and getting sufficient sleep are more effective ways to manage weight and support overall health.

Does sleeping burn fat?

It's a common misconception that sleeping is when our bodies and brains are at rest. However, a lot happens while we sleep. Our bodies release hormones, repair cells, maintain our heart and lung function, and regulate our body temperature, all of which require energy and thus burn calories.

On average, an adult burns between 0.67 and 0.92 calories per minute during sleep, which equates to approximately 40-55 calories per hour or 320-440 calories during an 8-hour sleep. The number of calories burned depends on various factors, including age, sex, body composition, basal metabolic rate (BMR), and sleep quality.

While you do burn calories while sleeping, it is not an effective strategy for fat loss or weight loss. The number of calories burned during sleep is relatively low compared to other activities, and significant fat loss depends on overall calorie balance, diet, and lifestyle. However, getting enough sleep is crucial for regulating hormones that control appetite and metabolism, which can impact weight management.

How to Burn More Calories While Sleeping

• Build muscle mass: Muscle fibers burn more calories than fat, so increasing muscle mass can lead to a higher basal metabolic rate (BMR) and more calories burned during sleep.
• Improve sleep quality: Getting good quality sleep helps regulate appetite-controlling hormones, which can affect calorie consumption during waking hours.
• Sleep in a cooler room: Sleeping in a slightly cooler environment may make your body work harder to maintain its temperature, increasing calorie expenditure.
• Exercise regularly: Regular exercise, including strength training, can boost metabolism and promote better sleep, leading to more calories burned during sleep.
• Maintain a consistent sleep schedule: Sticking to a consistent sleep schedule helps regulate your body's internal clock or circadian rhythm, which can improve sleep quality and metabolism.

Frequently asked questions