Calories Burned While Sleeping: Facts and Myths

Sleep is critical for our overall well-being, as it plays a significant role in regulating our metabolism and affecting calories burned while awake and sleeping. Metabolism is how our bodies convert food into energy. But how does this work when we're not awake? And just how many calories do you burn while sleeping? 

To answer these questions and more, we explore several sleeping facts (and myths) about the metabolic rate during sleep. Read on to learn more about sleep and caloric expenditure and if weight loss can occur during sleep.

Understanding Sleep Metabolism

Our bodies still  burn calories while we sleep to support the  metabolic process. But since we're physically inactive and our bodies and minds are in a state of restoration, we require less energy than when we're awake. As such, our metabolic rate  slows down by about 15% while we sleep. 

Our body's energy expenditure doesn't remain the same throughout the night, though. While essential bodily functions like breathing stay steady while we sleep, our energy requirements ebb and flow during sleep cycles. This means the calories burned sleeping will change depending on the sleep stage we're in. 

The role of REM and non-REM sleep in metabolic rate

While we sleep, our brains cycle through two types of sleep:  non-REM and REM.Non-REM sleep consists of four stages, with the last two being deep sleep. During these deep sleep states, our heart rate, body temperature, breathing, and brain activity function at their minimum. Growth hormones are released, and the immune system is said to be repaired during this time. But because our brains need less glucose during deep sleep, metabolism is also at its lowest. 

Conversely, when we cycle into REM sleep, our brain waves act similarly to when we're awake, making it the most energy-intensive sleep stage. It's also where we tend to dream and is crucial for learning, memory, emotional processing, and cognitive function. Because REM sleep experiences more brain activity, it requires more glucose, leading to a slight rise in metabolism that’s more than deep NREP sleep but less than when we’re awake.

Facts About Calories Burned While Sleeping

According to Harvard Health, we typically burn 40-55 calories per hour while we sleep. However, this number is entirely individual, as calories burned during sleep depend on each individual's basal metabolic rate (BMR). 

BMR is the energy our bodies need to perform basic functions like breathing, regulating temperature, and cell repair. For most people, BMR makes up about 80% of the total calories burned in a day. Just the energy the brain needs to burn glucose makes up about 20% of the calories burned while we rest.

Influencing Factors

Several individual factors influence the number of calories burned while sleeping, including the following:

• Age:BMR naturally declines with age. Younger individuals tend to burn more calories during sleep compared to older adults.
• Gender:Men tend to have  a higher BMR than women. 
• Race:  Some research suggests that African Americans may have a lower BMR. 
• Genetics:Some people just naturally have a lower or higher BMR based on genetics. 
• Body size:Taller and heavier individuals require more calories to function.
• Fitness:People who are physically fit burn more calories, even when resting since muscle mass burns more calories than fat. 
• Diet:A healthy diet can promote  weight loss and reduce a person’s amount of fat. 
• Sleep quality:  Research showsthat poor sleep quality can have a devastating effect on metabolism. 
• Hormones:Conditions like pregnancy, menopause, and hypothyroidism can raise or lower your BMR.

Myths vs. Reality

When it comes to sleep and calorie burning, there's a lot of misinformation out there. Here's a breakdown of some common myths debunked. 

Myth 1: Sleeping less can help you burn more calories to lose weight. 

Fact: While  a recent study showed that you can burn extra calories if you don't get a full night's sleep, skipping out on sleep is not effective or healthy for losing weight. Sleep deprivation can actually cause weight gain by increasing certain hormone levels that can make you store extra fat. Lack of sleep can also spike your appetite and slow your metabolism over time.

Myth 2: Sleeping more can help you burn more calories to lose weight. 

Fact:Sleep is crucial for a healthy metabolism. However, most people burn 40-55 calories per hour while they sleep. This average translates to only 320-440 calories for eight hours of sleep. 

Myth 3: Eating late at night slows down your metabolism.

Fact:Eating at night won't affect your body's metabolism. Mindlessly snacking or habitually eating junk food in the evening typically causes people to gain weight from eating later. Your diet throughout the day can affect your BM and influence sleep calorie burning, so it's better to focus on a balanced diet instead. 

Myth 4: Taking supplements can boost metabolism and aid in weight loss during sleep. 

Fact:Proceed with caution when buying supplements that promote boosting the body's metabolism. Some of these supplements could contain unsafe ingredients or simply not work. Always consult your doctor before adding new supplements or medicine to your daily routine. 

Optimizing Sleep for Metabolic Health

Improving sleep quality is one of the best ways to support a healthy metabolism. Here are some tips on how to practice good sleep hygiene, get better rest, and enhance caloric expenditure during sleep. 

• Create an ideal sleep environment. Block out bothersome noise and light with blackout curtains, earplugs, or a white noise machine. Set the temperature so it's cool and comfortable, and invest in a quality mattress and bedding. Medically designed pillows, like MedCline's sleep solutions, can also help align your neck and spine for a better night's sleep. 
• Develop a relaxing bedtime routine.Use the hour before bed to wind down. Swap out your electronics for calming activities. Take a warm bath, read a book, lightly stretch, or practice meditation. You'll also want to limit caffeine and alcohol intake, especially in the late afternoon and evening. Avoid heavy meals and high-fat foods close to bedtime. Instead, opt for a light, healthy snack like nuts and seeds or a banana with almond butter. 
• Practice healthy sleep habits.Exercise regularly during the day, but avoid energetic workouts in the evening. Stay hydrated, manage stress, and expose yourself to plenty of natural sunlight to regulate your circadian rhythm. Set and stick to a consistent sleep schedule, going to bed and waking up at the same time every day. If you're still having trouble sleeping, see a doctor to rule out any underlying medical condition that could be affecting your sleep.

Conclusion

Sleep is crucial to our overall well-being and establishing a healthy metabolism. Setting a consistent sleep schedule and practicing healthy daily habits can help set you up for a better night’s sleep. 

One simple but effective way to get quality sleep is to swap out your standard pillow for a clinically proven sleep solution fromMedCline. Unlike other wedges, our pillows include a patented arm pocket and adjustable elevation. Reviewers like Margaret B love that the innovation keeps you comfortably supported in your sleeping position while reducing pain and pressure. "The unique set up of pillow and wedge has made a huge difference to my sleeping comfort," she says. "I especially love the curved body pillow, which takes the pressure off my lower back and stops me falling backward. Because I'm more comfortable, I get a better night's sleep." 

For more information about how our sleep solutions can help you sleep better on your side, head to our MedCline FAQs or reach out to our team of  Sleep Specialists today!