OrthoNC Health: The Secret to burning fat, curbing cravings and losing weight, all while sleeping!
The secret to burning fat, curbing cravings and losing weight, all while sleeping!
The way the human body creates energy is by burning calories for fuel and yes, this even happens when we are asleep! It has been shown that a 150lb person can burn more than 400 calories while sleeping for about 7 hours a night. In addition, recent research shows that we can do even better than that if we turn up the AC (or turn down the heat)! Recent studies have looked at the benefits of sleeping in cooler temperatures (think mid-60’s). They have shown that not only do we get better, more restful sleep, but sleeping in lower temperatures boosts our metabolism and changes the way our body stores fat.
In 2014, a study published in the Diabetes journal looked at different sleeping temperatures for adult males. The researchers tested the participants’ sleep at temperatures of 75ºF, 66ºF and 81ºF. After a month of sleeping at 66ºF, the participants displayed a 42% increase in brown fat volume (which is a good thing) and a 10% increase in fat metabolic activity. Brown fat is important because it burns calories in a process known as thermogenesis. This process helps create heat and maintain body temperature. White fat, on the other hand, stores energy and is associated with obesity and an increased risk of Type 2 diabetes. In this study, the researchers tested the same participants’ sleep at warmer temperatures (75ºF and 81ºF), and the previous changes to their fat stores returned to baseline amounts.
Optimal sleep temperature can vary from person to person, but around 65ºF seems to be the best for most people. Not only can sleeping in a colder room increase brown fat and burn more calories during the 7–8 hours of shuteye, but getting a good night’s sleep will also leave you feeling more alert and better able to make healthy eating choices while awake.
In 2018, a study out of the Cleveland Clinic found getting good sleep can help fend off junk food cravings in two ways. When you feel lethargic due to a lack of restful sleep, your body will crave food for energy. Unfortunately, those food cravings usually present in the form of high-calorie “junk” foods loaded with sugar and unhealthy processed ingredients. While these foods can provide an initial rush of energy, it is usually short-lived and those extra calories lead to weight gain over the long term.
The bottom line is that the importance of sleep cannot be overstated. Getting a good night’s sleep can fend off weight gain and disease. Now that you know you can burn more calories while you sleep and make healthier eating decisions while awake, are you going to turn down the heat tonight???