We use a lot of energy even when we’re sleeping.
While we sleep, our bodies use up to 500 calories of energy for different physiological functions. This is comparable to how much energy is used during an hour of running.
Body weight affects how many calories are burned while you sleep. For seven to nine hours, a person weighing 125 pounds burns between 266 and 342 calories per hour, or about 38 calories per hour. An individual weighing 150 pounds expels 46 calories per hour, while an individual weighing 185 pounds expels 56 calories per hour.
These numbers change based on a person’s BMR, or basal metabolic rate. BMR is the number of calories required to sustain essential life functions like breathing and blood circulation. Weight, height, age, gender, and health status affect BMR, which affects how much energy is used while you sleep.
BMR is computed by adding 6.23 times weight and 12.7 times height to 66, then subtracting 6.8 times age for men, and subtracting 4.7 times age for women by adding 4.35 times weight and 4.7 times height to 655.1. Using an online calculator, you can quickly verify this.
BMR, body mass index, age, gender, sleep quality, and health status all impact the number of calories consumed while sleeping. Sleep cycles are repeated four to six times during the seven to nine hours of sleep that are typically advised each day. There are three stages of sleep: light sleep, deep sleep, and REM sleep, which is when dreams happen.
Specifically, REM sleep is when the most calories are burned, emotions and memories are organized, and brain activity is at its peak. Energy consumption rises during this period as breathing and heart rate become erratic and the body’s capacity to control its temperature declines.
Many people, however, don’t get enough sleep. Only 42% of American adults report getting enough sleep, while 57% believe they need more. Lack of sleep can elevate cortisol levels, a stress hormone that increases appetite and encourages fat storage. Over time, it may slow your metabolism and increase your chances of developing poor eating habits. Furthermore, research has shown that getting less than six hours of sleep per day can impair immunity and raise the risk of cancer.
Maintaining a regular sleep schedule is crucial for improving the quality of your sleep. You can stabilize your circadian rhythm by going to bed and waking up at the same time each day. A dark, quiet environment and a comfortable room temperature can promote deep sleep.
Regular exercise during the day can also be beneficial. Specifically, resistance training boosts your basal metabolic rate, builds muscle mass, and encourages calorie burning while you sleep. In addition to reducing stress, exercise also increases the release of the hormone melatonin, which promotes sleep.
Sleep is more than just relaxation; it’s a critical period for your body and brain to replenish energy and heal. “Sleeping well” can also be a key tactic for maintaining your health and weight control.
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