How To Burn Calories While Sleeping? Techniques Explored!

Losing weight is a problem for many young people nowadays. According to the World Health Organization (WHO), over a billion people are dealing with obesity. It is a reminder that achieving and maintaining a healthy weight is a priority for many people, especially for Gen Z. 

In this hunt for a healthier, happier life, exploring the unseen power of sleep to burn calories is fascinating to many. So, look into the science of sleep and its impact on weight management and calorie burning. 

The Science Behind Sleep And Calorie Burn

To find a better answer to “How to burn calories while sleeping,” you must understand the science behind this mechanism. The energy your body spends during sleep is due to two factors. They are basal metabolic rate (BMR) and thermic effect of food (TEF). 

The kind of sleep you get is essential for how your body burns calories. When you have a deep and restful night’s sleep, your body balances the hormones that deal with your hunger and metabolism. 

But if your sleep is poor, it messes with those hormones, making you more likely to overeat and hop on the pounds. So, you must at least need 7-8 hours of sound sleep to keep your metabolism functioning well. 

6 Ways To Burn Calories While Sleeping

1. Boosting Calorie Burn Through Thermogenesis

Your body naturally produces heat to maintain a stable temperature when you sleep, and thermogenesis can be the best secret way to burn calories by improving heat production. You can do this by keeping your bedroom cool, staying hydrated, and sleeping on a mattress that gives you comfort. 

Way 1 – Sleep in a chilly atmosphere. 

Ways To Burn Calories While Sleeping

2. Impact of Sleep Duration And Timing

When you sleep and how long you sleep can also impact calorie burn. If you are not getting enough or too much sleep regularly, it can mess with your hormones that control your appetite. Irregular sleep patterns like these can make your internal body malfunction, making it more challenging to maintain a healthy weight and body. 

Way 2 – Stick to one sleep schedule. 

3. Influence of Diet And Late-Night Snacking

Your diet choices and meal timing contribute more to how well you can burn calories during sleep. Eating late-night snacks, especially the ones loaded with calories, sugar, or fat, can disturb your sleep cycle. Sugary foods like these can lead to tummy troubles and make it hard for you to get deep and peaceful sleep, which promotes calorie burn. 

Way 3 – Eat more healthy food rich in proteins and whole grains.

4. Exercise and Its Afterburn Effect

Exercise is a go-to weapon when burning calories while in a deep sleep. The afterburn effect, also known as excess post-exercise oxygen consumption, keeps burning your calories even after you have completed your workout session. Therefore, you must exercise for at least 150 minutes every 7 days to maximize this effect and burn more calories. 

Way 4 – Exercise for at least 3 days a week. 

5. Stress, Sleep, And Weight Loss

Stress is another enemy for your successful growth because stress releases a cortisol hormone that can increase your appetite and promote the fat storage system around your abdomen. The more you stress yourself, the more you do not sleep well. Remember, you need good sleep to burn your calories while sleeping. 

Way 5 – Do not stress yourself, especially before going to bed. 

Read More:- 5 Best Fat Burners For Women 2023- Top Rated!

6. Sleep-Improving Pills And Weight Loss

While diet and exercise certainly have their place in the weight loss journey, it’s worth mentioning that certain supplements can lend a helping hand in getting a good night’s sleep and boosting calorie burn. However, you must talk to your health practitioner before implementing these pills into your daily routine. 

Way 6 – Consult a doctor and take sleep-improving pills. 


Welcoming the reality of burning calories while you sleep is within your reach. It all boils down to understanding the complex connection between sleep, metabolism, and weight loss. Focus more on restful sleep, boost thermogenesis, maintain a balanced diet, and exercise at least 3 days a week to improve healthy sleep to your advantage.

About the Author

Kristen M Anderson is a highly regarded Integrative Dietitian, renowned for her expertise in the fields of nutrition, gluten-free and natural foods, and lactation counseling. With a passion for promoting holistic well-being, Kristen is a trusted voice in the health and wellness community.

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