How to lose extra calories while you sleep

If you are trying to find ways to burn some calories, a sleep expert has encouraged people to look at their night time routine.

Studies show mental activity comprises about 20% of your resting metabolic rate, or the calories you burn without physically moving – and your brain continues while you are asleep. But did you know that you can burn anywhere between 300 and 700 calories per night?

Sleep expert Jasmin Lee at eachnight.com has broken down all you need to know to boost the number of calories you can burn each night. The first thing to determine is your Basal Metabolic Rate or BMR (your body’s metabolism), which is the number of calories needed to keep your body functioning at rest.

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BMR varies based on an individual’s weight, gender, and age as well as your average daily movement. When you’re sleeping, your body’s basal metabolic rate is 85-95% of your normal rate during the day.

Once you know your BMR, divide the number by 24 for your hourly metabolic rate. Then multiply that by .85 (since your body functions at 85% during sleep). Multiply that by the number of hours slept. And there you have it — calories burned while sleeping.

Average calories burned during eight hours of sleep

For example:

  • 30-year-old, 110lb female: 406 calories

  • 30-year-old, 180lb male: 601 calories

  • 50-year-old, 110lb female: 376 calories

  • 50-year-old, 180lb male: 558 calories

  • 40-year-old, 130lb female: 424 calories

  • 40-year-old, 200lb male: 619 calories

How to Burn More Calories During Sleep

The first key is to get a better night’s rest, ensuring you have REM (rapid eye movement) periods in your sleep cycle. This is when your brain is most active and burns the most calories because your brain is burning more oxygen when it’s working hard.

You can get more REM sleep by improving sleep quality such as keeping to a schedule, exercising 20-30 minutes a day, avoid caffeine in the evening, shutting off bright lights, investing in the best mattress and moving from the bed until you feel tired .

Another way to burn more calories during sleep is to turn down the thermostat or sleep in light pajamas. Cooler temperatures will force your body to work a little harder to stay warm. According to a recent study, 20°C is an ideal sleeping temperature.

How many calories do you naturally burn in a day?

The number of calories your body needs daily depends on your age, biological gender, and average lifestyle activity. Women who work desk jobs and exercise very little usually burn 1,600 calories per day.

On the other hand, men who lead sedentary lifestyles and exercise minimally usually burn around 2,000 calories per day. But even things as little as tapping your toes can burn calories.

Can oversleeping cause weight gain?

Too little and too much sleep can impact your metabolism and lead to weight gain. You want to get the recommended hours of sleep to keep all internal processes functioning as they should. When your body is healthy, you can maintain a healthy weight.

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