How many calories do you burn while you sleep?

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Many people believe that when the body is in a sleeping state, it will not burn calories, but this is not true. In fact, while sleeping, the body still burns calories, the amount of calories you burn during this time will be related to many different factors, including: weight, metabolism and sleep time each night

1. Calories burned during sleep

The average person weighing 56 kg will be able to burn about 38 calories per hour while sleeping. This number may not be much, but how to calculate the simplest way to burn calories.
Average expert-recommended sleep is between 7 and 9 hours per night. At that time, the total calories burned per night is about 266 to 342 calories. During sleep, calories burned increase with body weight. So, a person weighing 68 kg can burn 46 calories per hour or 322 to 414 calories per night. And a person weighing 83kg, can burn about 56 calories or 392 to 504 calories for a full night of sleep.
How to burn calories or how are these numbers calculated exactly? That can be found in all matters of the body's metabolism. Metabolism is defined by the process by which the body converts food into energy to use for daily activities. Even keeping your organs functioning, breathing, and circulating blood costs your body calories. On the other hand, basal metabolic rate (BMR) represents the number of calories you burn a day at rest or when you are sedentary. This includes sleeping and sitting.
To calculate your basal metabolic rate (BMR), you use an equation that includes factors such as: sex, weight, and age using centimeters for height and kilograms for weight.
For men: basal metabolic rate BMR = 66 + (6.2 x 0.45 x weight) + (12.7 x 30.5 x height) - (6.76 x age) For women : basal metabolic rate BMR = 655.1 + (4.35 x 0.45 x weight) + (4.7 x 30.5 x tall) - (4.7 x age) The greater the body weight, the more likely The more calories you burn while resting and doing other activities. Men tend to burn more calories at rest than women of the same weight. Because men usually have higher muscle mass. Muscle burns more calories at rest than fat.

2. Factors affecting the amount of calories the body is burned

A recent study found that if you don't get a full night's sleep, you can burn an extra 135 calories in that amount of time. Some participants burned an extra 160 calories. But before you do this, understand that skipping sleep is not a great way to lose weight.
Long-term sleep loss can contribute to weight gain and obesity. The effects of sleep loss also increase the levels of certain hormones in the body, like cortisol. This hormone causes you to store extra fat. Not only that, but it can also increase appetite and lead to a slower metabolism. Activities that help you burn more calories while you sleep are taking steps to raise your metabolism. Boosting your body's metabolism will also help you burn more calories during your waking hours. Some things you should keep in mind:
Eating late at night does not slow down the body's metabolism. Therefore, you should not be too worried about eating after 8 pm will affect the body's metabolism. Food consumed after this time does not magically make you gain weight, it is due to the habit of mindless snacking. Every day you should do exercise combined with strength training. Because when the body has more muscle, it will help burn calories better, even when you are sleeping. Therefore, you should choose an exercise to practice every day, especially endurance training. If it's hard for you to settle down at night, try exercising a few hours before bed. Losing weight can also help boost your body's metabolism. Fat burns fewer calories when the body's muscles are at rest. If you're overweight, consider making an appointment with a dietitian to discuss your healthy goals and plan how to get there. Caffeine may be one of the factors capable of increasing the body's metabolism. At the same time, caffeine has not been shown to contribute to long-term weight loss. And having a caffeinated beverage before bed can make it easier for you to fall asleep. Supplements that are said to boost the body's metabolism should be used with caution. Some supplements may contain unsafe ingredients. They may not even work. Always discuss any supplements you plan to take with your doctor. Having one of these medical problems, such as Cushing's syndrome and hypothyroidism, can slow down your metabolism. This means you will burn fewer calories and may even stay the same or gain weight. Your doctor may also perform simple tests, like blood tests, to rule out certain conditions. Next, the medical staff will work with you to help you better manage your condition and weight. Your body works at all times including day and night. Although you burn calories while you sleep, it's not a definite weight loss strategy. Regular exercise and eating well can be helpful and effective for long-term weight loss.

Experts recommend, you should spend 75 minutes of vigorous activity like jogging or 150 minutes of moderate activity like walking each week. And try it out by shopping around the grocery store for whole foods that don't contain empty calories, such as added sugars. Besides, you should try your best to get 7 to 9 hours of sleep every night. If you have trouble sleeping, try these tips:
Get into the habit of going to bed at the same time every night and waking up at the same time every day. You can also do some relaxing activities that make falling asleep easier, such as taking a shower, doing gentle yoga before lying on your side. Limit noise with earplugs, blackout curtains, and other tools to block distractions in your sleeping space. Keeping the room temperature cool can also help you fall asleep faster. Avoid stimulants like nicotine and caffeine in the hours before bed. Because they can take a while for you to settle in and find it harder to fall asleep. Although alcohol makes you sleepy, it can also disrupt sleep throughout the night. Turn off cell phones, computers, TVs and other electronic devices before going to bed. The light emitted by electronic devices can disrupt the body's natural sleep rhythms. Limit naps to only 30 minutes. Getting more sleep during the day can make it harder to fall asleep at night. In short, sleeping is a simple way to burn calories, not only that, maintaining a good night's sleep will help your body stay healthy and full of energy the next day. Therefore, balancing a diet and maintaining a healthy lifestyle is what you need to do and aim for every day.

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Reference source: healthline.com