Sleep is a crucial time for our bodies to rest and repair, but could it also be a time to boost your calorie burn? When you’re trying to lose weight, you may be wondering how to maximise your daily calorie expenditure, and research suggests there are some simple lifestyle adjustments that could help you to burn more calories – even while you sleep.
Dr Daniel Atkinson, who has been a GP since 2004 and is now a clinical lead at Treated, explains: “The idea of trying to burn more calories while you rest might be a little misleading; you are burning some calories when you’re at rest – this is known as your Basal Metabolic Rate (BMR) or sometimes Resting Metabolic Rate (RMR). Although slightly different, the two terms are often used interchangeably.
“So, how many calories you burn while you sleep is more about your calorie expenditure generally, and this can be determined by factors like age, weight, and lifestyle.”
When you’re looking at increasing your metabolic rate, some key considerations include your daily diet and exercise, the amount of sleep you are getting, and even your sleep environment.
Consider room temperature
“Studies have suggested that sleeping in a cooler room may help to increase your metabolism. Sleeping in a cooler temperature can improve the quality of sleep for some people,” Dr Atkinson says. “They often fall asleep more quickly, and fresh air during the night can be helpful for respiratory problems like asthma, while reducing the transmission of viral illnesses.”
Get enough sleep
You also need to ensure you are getting enough sleep, as a deficit can have an impact on your hormones and metabolism, as the doctor explains: “To help regulate your metabolism, it’s also important to ensure you’re getting the right amount of sleep. Inadequate sleep can increase your appetite by boosting ghrelin, known as the ‘hunger hormone’, as your body tries to find ways of maintaining your energy levels. This can often lead to unhealthy eating habits and quick-fix food choices that can ultimately slow down your metabolism.”
Don’t eat late at night
Can’t resist a bedtime snack, or are you prone to eating late at night? You could be sabotaging your weight loss efforts. “Eating late at night is another habit to avoid if you’re looking to improve your calorie expenditure. Your body burns energy less efficiently while you sleep, so eating calorie-dense meals just before you go to sleep can contribute to weight gain, and impact your rest as your body works hard to digest food during the night,” the clinical lead shares.
Dr Atkinson says that ultimately, increasing the amount of calories you burn is about making lifestyle changes that you can stick to long-term.
Build muscle
© Getty Images“Building muscle is one example – having more muscle mass is known to improve your BMR, as it takes more energy to maintain muscle than it does fat. So introducing some weight training into your daily routine is an effective way to increase your calorie burn,” the expert says.
Eat a healthy diet
Meanwhile, you should also consider what you are eating during the day. “Diet is also crucial. Choose lean proteins, and try to eat plenty of fibre from a variety of fruit and vegetables, as this can help you avoid the urge to snack between meals,” Dr Atkinson says. “If you’re eating less and exercising more, you’ll ultimately create a calorie deficit, which can help you lose weight.”
How many calories can you burn sleeping?
Adults burn an average of 40-55 calories an hour while sleeping, but this can vary depending on your size, weight and the factors mentioned above, such as your diet and lifestyle.
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