HomeTech info

How to Burn Calories While Sleeping

Changing Your Eating Habits

  1. Create a regular eating schedule so your body efficiently burns calories. Try to stick to the same eating times so your body learns how to use the energy throughout the day. If you eat at dramatically different times, your body may store more of the calories.[1]
    1. For example, if you eat a really late dinner, your body might not need as many calories, especially since you need fewer calories while you're sleeping.
  2. Eat smaller meals instead of 2 or 3 large ones. If you find yourself eating a few meals with big portions, switch to smaller meals so you're not consuming as many calories. This is especially important if a late dinner is your biggest meal of the day.[2]
    1. For example, instead of skipping breakfast, having a large late lunch, and eating a big dinner before bed, eat a small breakfast, a nutritious lunch, a healthy afternoon snack, and a small dinner at least 2 hours before bed.
  3. Limit your alcohol intake 3 hours before bedtime. Alcoholic drinks are full of calories that don't offer a nutritional benefit and your body works to metabolize the alcohol instead of burn calories from the food you ate. Try to cut back on how much you drink and stop drinking alcohol at least 3 hours before you go to sleep.[3]

    Tip: Drinking alcohol also makes it harder to get a full, restful night of sleep. This is because your body begins to metabolize the alcohol about halfway through the night, which can disrupt your sleep.

  4. Have a bedtime snack that's high in protein to help you burn calories faster. If you wake up starving, it's easy to eat too much at breakfast. Instead of fasting or eating a big meal before you go to bed, have a small snack that's high in protein. This little snack can help you burn calories faster while you're sleeping, which is known as resting energy expenditure.[4]
    1. Try having a few cubes of cheese, a small protein shake, or a few crackers with nut butter.
  5. Set a cut-off time for eating in the evening. It's easy to keep snacking right up until bedtime. Unfortunately, your digestion slows down while you sleep so it takes longer for you to digest snacks or late-night meals. Give yourself a cut-off time that's at least 2 hours before you go to bed.[5]
    1. If you have a medical condition like diabetes, ask your doctor if they recommend having a small snack that's high in nutrients before bed.

Adjusting Your Bedtime Routine

  1. Exercise during the day instead of right before going to bed. You probably know that staying active is one of the best ways to burn a lot of calories. Your body also uses calories at night to repair muscles and help them recover, especially if you worked out a lot earlier in the day.[6]
    1. If you exercise right before going to bed, you might find it harder to relax and fall asleep.
  2. Turn your bedroom temperature to 66 °F (19 °C). It might seem strange, but turning down the thermostat makes your body work harder to stay warm. If you usually keep the temperature between 75 and 80 °F (24 and 27 °C), turning it down to 66 °F (19 °C) will help you burn an extra 33 calories a night.[7]
    1. If it's summertime, crank up your air conditioner before you go to bed so the temperature falls to 66 °F (19 °C).
  3. Stop looking at screens at least 1 hour before going to bed. Don't look at phones, tablets, computer screens, or televisions since they emit blue light. The blue light messes with your circadian rhythm, which affects your metabolism and makes it harder to fall asleep.[8]

    Did You Know? Researchers found that increased light exposure before bed can actually lead to weight gain, even if you're exercising and counting calories.

  4. Sleep in complete darkness so you produce more melatonin. Hang a pair of blackout curtains in your room and remove night lights. The absolute darkness helps your body release more melatonin. You've probably heard that melatonin helps you sleep, but it also creates fat cells that burn calories.[9]
    1. If your room still isn't as dark as you'd like, buy a sleep mask that you can pull down over your eyes. This can comfortably block light so you can get restful sleep.
  5. Try yoga or a relaxation technique before going to bed. Yoga is a great way to physically and mentally unwind before crawling in bed. It's a gentle way to burn a few calories and practicing yoga has been shown to help with maintaining weight loss.[10]
    1. If you don't want to do yoga, spend a few minutes meditating or breathing deeply. This can calm you and make it easier to fall asleep quickly.
  6. Get at least 7 to 8 hours of sleep to regulate your metabolism. Your body does a lot of work while you sleep! As you rest, your body releases hormones that repair muscle and help your cells grow, both of which use up calories. Hormones that control your metabolism also burn calories while you sleep.[11]
    1. People who get less than 6 hours of sleep a night are more likely to be overweight or obese.
5 ★ | 1 Vote

You should read it

May be interested

  • How to Burn MP4 to DVDHow to Burn MP4 to DVD
    today's tipsmake will guide you how to burn mp4 video files to blank dvd discs. to play dvds on most dvd players, you'll need to use free software such as dvd flick (windows) or burn (mac). if you want to store mp4 videos or just play them on your computer, you can burn the files to dvd using the built-in burning software.
  • How to Burn a DVD on a MacHow to Burn a DVD on a Mac
    apple computers are installed with a utility that helps you to burn cds and dvds. dvds hold larger amounts of data than cds. you can create a customized dvd within a few minutes. follow these steps to burn a dvd on a mac computer....
  • Scientifically Proven Ways to Automatically Burn CaloriesScientifically Proven Ways to Automatically Burn Calories
    there are many ways to lose weight without changing anything in your diet. here are some scientifically proven automatic weight loss or calorie-burning methods that anyone can use.
  • Is it better to put the fan at the foot or on the side when sleeping?Is it better to put the fan at the foot or on the side when sleeping?
    in the summer, people often turn on the fan while sleeping. even when there is air conditioning, people often turn on more fans to circulate air. however, few people know if it is better to put the fan at the foot, side, or on the ceiling when sleeping?
  • How to burn ISO image file to CD, DVDHow to burn ISO image file to CD, DVD
    in the process of backing up and encrypting data, sometimes you need to burn an iso image file to a cd or dvd for use in necessary cases.
  • 4 things you can learn while sleeping4 things you can learn while sleeping
    it may sound unbelievable, but here are the skills that you can absolutely improve during sleep.
  • How to burn presentation slides to a CDHow to burn presentation slides to a CD
    many people have the option to burn powerpoint slides to disc to be able to play on many different computers.
  • The most standard way to burn in headphones for smooth sound!The most standard way to burn in headphones for smooth sound!
    have you ever heard of the concept of headphone burn in? does it really work? how to burn in headphones properly?
  • 6 secret techniques that help you get enough sleep in just a few hours6 secret techniques that help you get enough sleep in just a few hours
    on average, each of us usually spends 28.3 years sleeping, about a third of our life and that time is not small. so how many hours should we sleep every day?
  • How to Burn a CDHow to Burn a CD
    this wikihow teaches you how to burn information, such as songs, files, or programs, onto a blank cd. you can do this on both windows and mac computers, though you will need a computer that has a dvd drive. understand what creating a data...

Tech info