Certain Health Conditions May Slow Your Metabolism
Certain medical conditions, like Cushing syndrome and hypothyroidism, may slow your metabolism. This means youll experience less calorie burn at all hours and may even hold onto or gain weight. You doctor can perform simple tests, like a blood test, to rule out certain conditions. Then they can work with you to manage your condition and weight.
How To Sleep Better
If you dont sleep well, go back to basics. Take a look at your sleep environment and how you can improve it, put the smartphone/tablet down before bed and practice better relaxation techniques, invest in a new bed and if you still cant work out whats stopping you sleeping, why not keep a sleep diary? All simple ideas that could make for a better you this year.
Sleep: We all do it, but nearly half of us dont do it well. And with those kinds of figures, the best decision you can make for 2019 is to sleep better.
Calorie Burning And Resting Metabolic Rate
Calorie burning is done continuously by your body, whether you are asleep or awake. The number of calories used depends on your resting metabolic rate , which is determined by several factors. Persons with heavier body mass will have a higher RMR because the extra weight requires more energy to move. Persons with higher muscle composition will have a higher RMR because muscle burns more calories than fat. Older persons and females generally have a lower RMR due to lower muscle mass.
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Add Fiber To Your Diet
Fiber, found in foods like oats, berries, broccoli, beans, and nuts boosts metabolism.
If you cant give up unhealthy food yet, at least combine them with some beans, apples, oats, or strawberries.
When that fiber enters your digestive system, it prevents your body from absorbing excess fat.
Foods high in fiber also take more time to chew. So youll also feel fuller for longer.
How Do We Calculate The Amount Of Calories Burned Sleeping
This calculation uses the MET value of Sleeping. The MET value of Sleeping = 0.7. We multiply the MET value with the person\’s body weight in kilogram. Then we multiply this with 0.0175 and the duration in minutes.
A person weighs: 180 lbs MET value of Sleeping: 0.7 Time: 30 minutes The calorie calculation for Sleeping for 30 minutes is as follows:
* 0.7 * 0.0175 * 30 minutes = 30
30 minutes of Sleeping burns 30 kcal.
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How Does Sleeping Compare To Watching Tv
If youve found yourself wondering how many calories you burn in your sleep before, youve probably come across the myth that sleeping burns more calories than watching television. Well, that isnt truethough its not too far off the mark.
On average, when asleep, a person burns roughly 90 percent of the calories they would if they were sitting on the couch watching television, Fish says. So watching the tube actually does burn slightly more caloriesbut that doesnt mean its a healthy habit.
The real issue with watching TV is that you often get hungry and reach for something to snack onsomething thats not the best for you, nutritionally. Screen-time calorie consumption can easily add up and negate the passive calorie burn. Plus, you could use that TV time to take a walk or hit the gym, but theres no healthy way to replace a full nights sleep with physical activity. Here are 25 more myths about weight loss you need to stop believing.
By the way, dont try to increase your calorie burn by sleeping more. First, youll always burn more calories being up and about second, people who sleep longer than eight to nine hours a night may be at a higher risk for health issues like stroke, diabetes, and these other serious conditions. For some easy, fun ways to get moving throughout your day, try these 15 ways to burn calories that actually dont involve exercise.
Spice Things Up With Your Meals
Add chili jalapenos and spicy pepperonis to your diet. These spicy foods contain a substance called capsaicin. Thats what has you reaching for the milk when you eat super spicy stuff.
Anyway, it can help your metabolism move faster. Im talking 10 extra calories with every meal spicy foods also decrease your appetite. That slice of spicy pizza for dinner will make you feel fuller for longer.
And you wont get hungry while you sleep.
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Blackout With Blackout Shades
Light-blocking curtains make a huge difference when it comes to falling asleep. Outside light makes it harder for your mind to shut down, even if you think youâre immune to such instinctive signals. Melatonin, the hormone involved in putting your body to sleep, is compromised when light is present.
âDarken your room so that going to bed, even early, feels natural,â Smiley says.
If You Eat At Night Keep It Small
While you shouldn’t go to bed starving , you also shouldn’t hit the sack completely stuffed. When you eat a large meal before bed, your body is working to digest it long into the nightand if your body is still worked up, so are you. The later you fall asleep, the less rest you’ll get, and you’ll wake up feeling groggy and more likely to reach for calorie-dense items.
Instead of eating a monster meal for dinner, try to keep portions about the same as your breakfast and lunch, especially if you eat dinner on the later side. “You want to eat your last meal at least an hour or two before going to bed,” says Isabel Smith, MS, RD, CDN.
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Factors That Contribute To How Many Calories You Burn Sleeping
Its not clear if there are any lifestyle factors that directly influence how many calories you burn while sleeping that night. This number is based on your resting, or basal, metabolic rate . Your BMR represents the energy needed to keep your body functioning properly what you need to breathe, keep your heart beating, and repair cells, among many other roles. While your BMR is running day or night, as a whole, it accounts forabout 60% of the total calories your body burns in a day.
BMR is higher the more you weigh. People withmore muscle mass also have a higher BMR, as muscle is more metabolically active, so it burns more calories than fat. One of the more efficient ways to build muscle is by lifting weights and eating adequate protein. .
Another thing that can drag down BMR is dieting. When you cut calories in order to lose weight, your body conserves energy to make sure theres enough gas in the tank to take care of organ function. One recommendation is to moderately decrease calories while exercising in order to maintain BMR.
Add Hand Or Ankle Weights To Your Walk
You don’t have to give up your daily walk in favor of strength training workouts simply pick up a pair of 1- to 3-pound dumbbells or strap on a pair of ankle weights to turn your walk into a strength training and cardio session in one. Since strength training is so important to building muscle and burning fat, squeezing a weight into your workouts when you can is a smart way to up your calorie-burning potential all day .
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Determining How Many Calories You Burn
A person who weighs 125 pounds burns approximately 38 calories per hour sleeping. That doesnt necessarily sound like a lot. But multiply that by the recommended seven to nine hours of sleep experts say you should get each night, and thats a total potential of 266 to 342 calories for snoozing.
The amount of calories burned increases according to body weight. So, a person who weighs 150 pounds might burn 46 calories an hour or between 322 and 414 calories a night. And a person who weighs 185 pounds might burn around 56 calories or between 392 and 504 calories for a full night of sleep.
How are these numbers calculated exactly? Its all about your individual metabolism. Metabolism is a process by which the body converts food into energy for use in daily activities. Even keeping your organs running, breathing, and circulating blood costs your body calories. Your basal metabolic rate , on the other hand, represents the number of calories you individually burn a day at rest, or while youre sedentary. This includes sleeping and sitting.
To calculate your BMR, you use an equation that factors in your sex, weight, and age using inches for height and pounds for weight.
- 66 + + = BMR for men
- 655.1 + + = BMR for women
For example: A 35-year-old man who weighs 175 pounds and is 5 feet 11 inches tall would be:
- 66 + + = 1,816 calories.
A 35-year-old woman who weighs 135 pounds and is 5 feet, 5 inches tall would be:
- 655.1 + + = 1,383 calories.
What you should know:
Don’t Indulge In A Nightcap
Wine is our favorite “healthy” alcoholic drink due to its resveratrola plant compound that has been linked to heart-healthy benefits, although more research needs to be done, according to a review published in the journal Nutrients. However, that evening glass of wine is also considered a high-sugar beverage, according to Smith. Drinking too much can hinder your ability to snooze. It may feel like that nightly glass of wine is relaxing you and helping you fall asleep faster, but it actually prevents your body from fully indulging in its REM cycle, which is where truly restful sleep and dreaming occurs.
Enjoy a glass earlier in the nightabout two hours before bedtimeto avoid sleep disruption, and close the home bar after one or two glasses, tops.
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What Happens During Sleep
According to John Hopkins Medicine , sleep accounts for one fourth to one third of a humans lifespan. Why is sleep so important? Sleep is vital for brain function. This is why you can feel foggy or off mentally when you dont get enough sleep.
During sleep, the brain processes what youve learned during the day. Sleep may also allow for the removal of waste build up in brain cells. During sleep the body also renews cells and renews the immune system.
When youre sleeping, your body uses energy to do these tasks. So, even though youre staying relatively still, your body uses energy to renew cells and for brain function.
How Your Body Uses Calories While You Sleep
Many people are surprised to discover how many calories we burn while sleeping. Although sleeping requires far less energy than most daytime activities, its still an active period for our brain and certain other bodily functions.
The exact number of calories burned sleeping depends on a complex interplay between sleep, diet, exercise, and other variables. If you are having trouble with weight management or energy levels, an understanding of the factors that influence metabolism may help you regain control of your health.
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How To Burn More Calories While Sleeping
In order to burn more calories during sleep, you need to have more REM sleep than non-REM sleep. You need to go to sleep at about the same time every night, after which you will go into REM sleep about 90 minutes into your sleep state. You will burn more calories while in this state of sleep. An episode of non-REM sleep and an episode of REM sleep together constitute a single sleep cycle. You will have several complete sleep cycles during the course of your nights sleep and will burn more calories during each of these sleep cycles.
Sleep with a light blanket and thinner pajamas while sleeping. This forces your body to work harder to bring up your metabolic rate and body temperature during sleep. If you are bundled up, you hang on to your body temperature longer and the body doesnt burn as many calories during sleep hours. Your body has a set thermostat for sleeping that it will try to maintain all through the night.
Make It A Habit To Take A Hot Shower
Looking for How to burn calories while sleeping, try taking a hot shower.
Taking a hot shower can ensure you a good nights sleep if done at the right time. Along with relieving your sole muscles, it can help your body get relaxed to an extent.
Moreover, a hot shower can also increase the flow of oxytocin which is basically a love hormone that your brain secretes under certain circumstances.
The heating effect from the shower can lift your body temperature while relaxing your entire bodily function.
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You Might Get Amazed By How Many Calories You Burn While Sleeping
Despite the fact that sleeping requires lesser energy than most of the activities included in your workout regime, its the time where your brain functions optimally.
Your brain along with other certain bodily functions remains active while you sleep.
Moreover, in order to maintain your involuntary nervous system in an active stage, your body keeps burning calories.
And the more the muscle mass, the more you are likely to burn calories at rest.
However, has anyone told you about how to lose weight while sleeping?
Well, there are ways to maximize calorie burn while sleeping.
If you do not know about these helpful and effective ways, you are at the right place.
Eat Protein All Day Long
Feeding the body protein every few hours helps stabilize blood-sugar levels. And, this speeds up the metabolism all day long. Protein is for building muscle, and it will fill you up, preventing overeating and the urge to graze on processed foods full of empty calories that can inhibit weight loss.
James Collier, a U.K.-based nutritionist and co-founder of Huel.com , said that the body can only utilize around 30-35 grams of protein in one sitting. So if youre looking to build muscle, its important to include it in every meal. Lean meats like chicken and turkey breast are always an easy go-to, and plant-based options like beans, quinoa, nuts and edamame can help keep your meals interesting, while also adding a healthy dose of fiber .
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Dont Spend Your Hours Watching Tv
A recent analysis of a study has found out that lean people tend to contribute fewer hours watching tv.
The study has further revealed that every two hours of watching the tv increase the chances of living an unhealthy life.
To be more precise, spending log hours watching tv can be an invitation to certain heart diseases as well as diabetes.
Doctors and scientists are still trying their best to find out the exact reason why sitting for so long can have such toxic effects on your body.
However, an explanation that can justify this could be the less we are active, the less fuel our body needs. Thus, it increases the blood sugar in the bloodstream resulting in major health issues.
Products To Help You Sleep
Sleep aid products include:
- Headband monitors that measure your brain activity playing sounds that make falling asleep easier and enhancing deep sleep
- Sensate devices that link to your phone and allow you to simply relax within just a few minutes of use
- Touchpoints placed on wrists to effectively relive stress and anxiety
Lynda Ishida My job is to write but my hobby is to research the latest tech innovations, especially for health & wellness.
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Even When You Are Getting Your Shut
Can you imagine burning calories while doing absolutely nothing? No extensive and punishing workout sessions, no running, swimming or climbing the stairs. Just you and your bed, and a few healthy hours of sleep, and you are good to go. You can literally sleep away your worries regarding losing weight.
And while you wrap your head around this incredulous thought, allow us to share some tips.
Even when you are getting your shut-eye, your body is pretty active. As such, it speeds up cell repair and growth, while the brain filters information and reboots. During this time, your body also tends to burn some calories, in fact, more than you can imagine. But this depends on certain factors like your weight, the number of hours that you sleep and your body temperature.
Here are some things that you can do pre-sleep hours to ensure this magical process benefits you.
Get those hours
To ensure you lose weight, you must get a good number of hours of sleep. In the absence of sleep, the body and mind gets tired and subsequently hungry. As such, you tend to consume more calories. Also, several studies have found that lack of sleep makes cells less sensitive to insulin, a metabolic change linked with obesity.
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Sleep in the dark
Turn down thermostat
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Keep away from gadgets
Sleeping Less Weighing More
Research from Stanford University found that those who sleep fewer than five hours a night gained more than those who for seven hours to eight hours a night. Poor sleep leads to raised levels of hunger hormone ghrelin and lower levels of leptin, a hormone thats linked with satiety.
With a third of us now sleep for just five-to-six hours a night, its imperative that we start focusing on sleeping better. It is a basic and fundamental human requirement and is vitally important for good physical, mental and emotional health as well as crucial for memory, learning and growth.
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