tutorialonline.my.id – How Much Weight Is Lost while Sleeping. Contrary to what many people think, sleep is not a state of inactivity of the body. In fact, during sleep our bodies do a lot of important work. Starting from repairing cells and tissues, restoring full and healthy immune system function, consolidating memory, and reviving nerve cells and brain tissue. Our bodies burn calories all the time!
Getting quality sleep is an important, but often overlooked, factor in weight control. So, how much weight is lost while sleeping? Keep reading this article until it’s finished, okay!
1. The body continues to burn calories while sleeping
The body continues to burn calories while sleeping because it needs energy to keep the brain, heart, lungs and all other vital systems working. Basal metabolic rate (BMR) is the term for determining the number of calories needed to maintain internal physiological functions during sleep.
Another common term often used synonymously with BMR is resting metabolic rate (RMR), which measures the energy used at rest at any time of the day.
In one hour of sleep, most people burn approximately 0.3 calories for every 1 pound (0.45 kg) of body weight. For example, a 150 pound (68 kg) person would multiply 150 by 0.3 to get 45 calories used in one hour of sleep. After eight hours of sleep, the person has burned 360 calories. To lose 1 pound of body weight, you need to expend 3,500 more calories than you consume, as explained on the Livestrong page.
Although the amount of food consumed must be limited to create a calorie deficit, a 150-pound person can lose slightly more than 1/2 pound (0.2 kg) each week burning those 369 calories each night. The number of calories lost may be more or less, depending on your weight and how long you sleep.
Reported by Medical News Today, when individuals lose water during sleep, they experience insensible water loss, which is water loss through physiological processes such as breathing, sweating, and excretion.
Experts through a report in Advances in Physiology Education in 2005 said that water loss from breathing and sweating alone can cause up to 83 percent weight loss during sleep.
The amount of water each person loses during the night will vary because not everyone has the same metabolic rate.
2. Increase the metabolic rate of sleep
At rest, muscle burns three times as many calories as fat, so maintaining or increasing muscle mass affects BMR.
According to a 2012 study in the journal Medicine and Science in Sports and Exercise, you can increase muscle metabolism by consuming protein before bed. Researchers found that a protein snack before bed is well digested and increases muscle protein synthesis during sleep.
Protein drinks made from casein can support muscle synthesis better than other types of protein because they are absorbed more slowly. However, more research is needed to verify its effectiveness.
According to a 2015 study in the journal Nutrients, drinking any calorie-drinking beverage before bedtime increases resting energy expenditure. Eating habits throughout the day can also make a difference. Eating a moderate amount of protein at each meal stimulates muscle protein synthesis 24 hours better than if you eat most of it with dinner, according to a 2014 report in the Journal of Nutrition.
Of course, the total calories consumed from all meals and snacks must fit within the daily calorie budget. Bedtime snacks should be limited to 200 calories or less, and emphasize one macronutrient such as protein.
3. Sleep schedule and weight loss
While sleeping, you can say you are fasting, which can help you lose weight. Through a study in the journal Cell Metabolism in 2012, experts used laboratory rats with the same diet, but applied different feeding cycles. Mice with forced fasting lost more weight than animals that were allowed to eat whenever they wanted. The researchers found that the animals started burning fat after only a few hours of fasting. However, more research is needed to prove the same effect in humans.
Sleep deprivation is associated with weight gain due to changes in hunger hormones and metabolism. On the other hand, maintaining a regular sleep schedule and getting 8 hours of sleep maintains muscle mass, which makes the BMR higher.
In a study exploring the effects of sleep deprivation on metabolism, two groups of adults followed a calorie-restricted diet, but each group got a different amount of sleep. Everyone lost the same amount of weight, but the sleep-deprived group—5.5 hours each night—lost 60 percent more muscle and 55 percent less fat. By comparison, the group that slept 8.5 hours lost more fat than muscle, according to a 2010 report in the Annals of Internal Medicine.
The researchers concluded that adequate sleep helps maintain lean muscle. However, but since this study only involved 10 subjects, further studies are needed to verify these results.
4. Sleep and metabolism
You can help your body burn more calories while sleeping. Try to keep the room temperature cool and comfortable because metabolism works to raise body temperature. Metabolic rate increases with minimal decrease in room temperature, from 72 degrees Fahrenheit to 61 degrees Fahrenheit (22 degrees Celsius to 16 degrees Celsius), according to a 2002 report in the European Journal of Clinical Nutrition.
Since you will support your weight loss by getting enough sleep, avoid food factors that interfere with sleep restoration, such as alcohol, caffeine and spicy foods which can cause digestive upset.
A good night’s sleep also depends on respecting the natural sleep-wake cycle. The brain secretes melatonin when it’s dark, which makes you sleepy. As dawn breaks, the amount of melatonin drops to make you more alert. You will find it difficult to sleep if you turn on the light in the room. The blue light emitted from electronic devices, such as cell phones, TVs, computers, or tablets is very annoying.
5. How to improve sleep quality to support weight loss
Improving sleep hygiene (a healthy sleep routine) can support weight loss. There are several ways you can do this:
- Consistent: Going to bed at the same time every night prepares the body for sleep. Waking up at the same time every day means you’re tired enough to fall asleep when bedtime approaches. Get 7–8 hours of sleep each day.
- Creating a healthy sleep environment: A dark bedroom will help you feel more ready to sleep. Turn off all TVs and computers before going to bed. You can also fall asleep faster if you keep your laptop or cell phone away from your bedroom.
- Avoid eating a large meal before bed: You are less likely to feel tired when your body digests a lot of food. Also, when you consume caffeinated drinks, you are more alert and awake. Therefore, avoid consuming caffeine before going to bed.
- Stay active: When you are physically active during the day, you will feel more tired because their body uses up more energy.
Weight loss can indeed be reduced during sleep. However, you can’t make this the only way. Sleep quality is an important factor in supporting weight loss.
A good night’s sleep complements weight loss efforts because people may find that cravings for unhealthy foods decrease when they get better quality sleep.