Unlock the secret to weight loss over time with better sleep. Discover how you can lose weight sleeping. Learn 10 tips for hacking optimal recovery and shedding those extra pounds by improving the quality of your sleep.
Table of Contents
Is It Possible To Lose Weight Sleeping?
Are you struggling to shed those extra pounds despite your best efforts at diet and exercise?
The answer to your weight loss woes may be in your sleep. A growing body of research suggests that poor sleep can lead to weight gain, while good sleep can aid in weight loss efforts. Yes, you could lose weight sleeping!
Sleeping Longer to Lose Weight
Does sleeping longer help you lose weight? Several studies have found a correlation between poor sleep and an increased risk of obesity.
One study published in the American Journal of Epidemiology found that individuals who slept less than 7 hours per night had a higher body mass index (BMI) than those who slept 7-8 hours per night. 
Other studies have found that poor sleep is associated with an increased appetite and cravings for high-calorie foods. On the other hand, studies have also found that good sleep can aid in weight loss.
Good sleep can help to regulate hormones such as leptin and ghrelin which play a role in appetite and satiety.
How Do You Lose Weight While Sleeping?
If you want to lose weight sleeping, position matters.
There is some evidence to suggest that your sleep position can affect your weight loss efforts. For example, there have been studies conducted where people who sleep on their backs were assessed and it was found that they tend to have less face and chin fat compared to those who sleep on their stomachs or sides.
Sleeping on your back is considered the best position for weight loss, as it can help to keep your spine aligned and reduce pressure on your internal organs. Additionally, sleeping on your back can reduce the risk of wrinkles, acne, and other skin problems caused by rubbing your face against the pillow.
Sleeping on your stomach or side can lead to wrinkles and acne on your face, as well as back and neck pain or shoulder pain. Additionally, sleeping on your stomach or side can also cause your internal organs to compress, which can negatively affect your digestion.
It is essential to get sufficient sleep, regardless of your sleep position.
Adequate sleep is essential for regulating hormones that control appetite and metabolism, such as ghrelin and leptin, which play a role in appetite and satiety, as well as for maintaining overall health.
Why Good Sleeping Patterns Matter
Does lack of sleep cause weight gain or loss?
A lack of sleep impacts more than just your weight loss goals. Poor sleeping patterns can ripple through into other parts of your life, and potentially have a wide range of negative effects on your body and mind.
Some of the ways a lack of sleep can impact your life include:
- Hormonal imbalances
- Lack of sleep can disrupt the balance of hormones that control appetite and metabolism, such as ghrelin and leptin, which can lead to increased hunger and cravings for high-calorie foods.
- Increased stress
- A lack of sleep can increase the production of the stress hormone cortisol, which can lead to feelings of anxiety and depression.
- Cognitive impairment
- Lack of sleep can negatively affect cognitive function, including memory, attention, and problem-solving abilities.
- Reduced immune function
- Lack of sleep can weaken the immune system, making it more difficult to fight off infections and illnesses.
- Increased risk of accidents and injuries
- Sleep deprivation can impair reaction time and judgement, increasing the risk of accidents and injuries.
- Increased risk of chronic diseases
- A lack of sleep has been linked to an increased risk of chronic diseases such as obesity, diabetes, and heart disease. 
Getting enough quality sleep is essential for maintaining overall health and well-being. Taking advantage of the tips we look at a little later in this article could help you lose weight sleeping, while also avoiding health complications.
It is important to establish good sleeping habits, such as sticking to a consistent sleep schedule and avoiding screens before bed, in order to achieve optimal sleep.
The Connections Between Weight Loss and Sleeping
Science has shown there is a solid connection between sleep and weight loss and a lack of sleep can lead to weight gain.
- Insufficient sleep can result in gaining weight
- Studies indicate that when people sleep less than 7 hours per night they have a higher body mass index (BMI) than those who sleep 7-8 hours per night. This is likely due to the fact that sleep deprivation disrupts the balance of hormones that control appetite and metabolism, which can lead to increased hunger and cravings for high-calorie foods. 
- Good sleep can aid in weight loss
- Evaluations under controlled conditions have looked at people who sleep 7-8 hours per night and identified that they tend to have a lower BMI than those who sleep less. Additionally, getting enough quality sleep is essential for regulating hormones that control appetite and metabolism, as well as for maintaining overall health and well-being, which can aid in weight loss. 
- Sleep position can play a role
- Studies have found that people who sleep on their backs tend to have less face and chin fat compared to those who sleep on their stomachs or sides. Sleeping on your back is considered the best position for weight loss as it can help to keep your spine aligned and reduce pressure on your internal organs. 
Sleeping Disorders and Weight Gain
Sleeping disorders, such as insomnia, sleep apnea, and restless leg syndrome, can also contribute to weight gain.
Sleep apnea is a sleep disorder in which a person’s breathing is repeatedly interrupted during sleep. This can cause sleep deprivation and lead to weight gain due to the disruption of hormones that control appetite and metabolism.
Additionally, people with sleep apnea are at a higher risk of developing obesity as it is one of the risk factors for the disorder.
Individuals with insomnia have trouble falling asleep or staying asleep, which can lead to sleep deprivation. As a result, these individuals may have a higher risk of weight gain due to the disruption of hormones that control appetite and metabolism.
Restless Leg Syndrome (RLS)
People with Restless Leg Syndrome (RLS) experience uncomfortable sensations in their legs and an irresistible urge to move them while trying to sleep. This can lead to difficulty sleeping and sleep deprivation, which can contribute to weight gain.
RLS can certainly make it hard to lose weight sleeping when you’re unable to fall into a deeper sleep.
Periodic Limb Movement Disorder (PLMD)
Periodic Limb Movement Disorder (PLMD) is a sleep disorder characterized by repetitive and involuntary movements of the limbs, usually the legs, during sleep.
These movements, which can occur every 20-40 seconds, can cause disruptions to sleep, leading to sleep fragmentation, poor quality of sleep, and sleep deprivation.
PLMD is often associated with Restless Leg Syndrome (RLS) as a person with RLS may experience the symptoms when they are awake but also when they are asleep, leading to PLMD.
Symptoms of PLMD can include:
- Tossing and turning in bed
- Difficulty falling asleep or staying asleep
- Excessive daytime sleepiness
- Nightmares or night sweats
- Groaning or grunting
The exact cause of PLMD is unknown, but it has been associated with certain medical conditions such as iron deficiency anemia, kidney failure, diabetes, and neurodegenerative diseases.
PLMD can be diagnosed with a polysomnogram (sleep study), which records brain waves, eye movement, muscle activity, and heart rate during sleep.
The treatment options for PLMD include medications such as dopaminergic drugs, iron supplements, and other medications that target specific underlying conditions.
Additionally, non-pharmacological treatments such as cognitive-behavioral therapy, relaxation techniques, and regular physical activity can be helpful in managing symptoms.
Narcolepsy is a sleep disorder characterized by excessive daytime sleepiness, sudden and irresistible sleep attacks, and disturbed nighttime sleep.
People with narcolepsy have difficulty staying awake during the day, even when they are engaged in activities they enjoy.
They may also experience other symptoms such as cataplexy (sudden loss of muscle tone), and sleep paralysis (a temporary condition where a person is unable to move or speak while transitioning between sleep and wakefulness, which can happen when falling asleep or waking up.
Though harmless, it can be a distressing experience.), and hallucinations. The cause of narcolepsy is not fully understood, but it is believed to be related to a deficiency of a neurotransmitter called hypocretin in the brain.
This neurotransmitter helps regulate the sleep-wake cycle. Symptoms of narcolepsy can include:
- Excessive daytime sleepiness
- Sudden and irresistible sleep attacks
- Sleep paralysis
Narcolepsy can be diagnosed with a sleep study and a multiple sleep latency test (MSLT). The treatment options for narcolepsy include medications such as stimulants, antidepressants, and sodium oxybate, as well as lifestyle changes such as regular physical activity, healthy eating, and good sleep hygiene. 
As we look more closely at how to lose weight sleeping, it is important to keep in mind that Narcolepsy is a chronic disorder, and there is no cure for it, however, with proper management and treatment, people with narcolepsy can lead a normal life.
Hypersomnia is a disorder characterized by excessive daytime sleepiness, which is not relieved by napping or sleeping more than usual at night. It can be caused by a variety of underlying conditions, including narcolepsy, sleep apnea, depression, and certain medications.
Symptoms of hypersomnia can include:
- Difficulty waking up in the morning
- Feeling groggy or disoriented upon waking
- Difficulty staying awake during the day, even when engaged in activities
- Long naps during the day that do not refresh
- Irritability, depression, or anxiety
- Memory problems
- Difficulty with concentration or attention
Hypersomnia can be diagnosed with a sleep study and a multiple sleep latency test (MSLT). There are treatment options for hypersomnia that are the same as those provided to people with narcolepsy.
Additionally, if the hypersomnia is caused by an underlying condition such as sleep apnea, treatment for that condition may also be necessary.
It is important to note that hypersomnia is a disorder, and should be treated by a medical professional, in order to identify and treat the underlying cause and manage symptoms effectively.
It is important to consult a doctor if you suspect you have a sleeping disorder, as these disorders can have serious health consequences and can be treated with therapy or medication.
Additionally, a healthy diet and regular physical activity can help to manage weight gain associated with sleeping disorders.
10 Hacks To Help You Lose Weight Sleeping
Losing weight can be a challenging task that requires a combination of healthy eating, regular exercise, and good sleep habits.
However, many people may not realize that sleep plays a crucial role in weight loss and overall health. Recent studies have shown that poor sleep can lead to weight gain, while good sleep can aid in weight loss.
If you’re looking to lose weight, focusing on improving your sleep habits may be a key component to reaching your goals. Here are 10 tips and hacks to help you lose weight while you sleep.
Hack 1 – Stick to a Consistent Sleep Schedule
Having a consistent sleep schedule can help regulate your body’s natural sleep-wake cycle, known as the circadian rhythm.
By going to bed and waking up at the same time every day, your body will be better able to fall asleep and wake up at the appropriate times. This can lead to improved sleep quality, which can in turn promote weight loss.
It is also important to note that a consistent sleep schedule can also help you avoid the negative effects of jet lag and shift work. Try to stick to the same schedule even on weekends, as this can help you maintain your circadian rhythm and improve your sleep quality over time.
Hack 2 – Create a Pre-Sleep Routine
Creating a pre-sleep routine can help signal to your body that it is time to wind down and prepare for sleep.
This can include activities such as reading, taking a warm bath, practicing meditation or yoga, or listening to soothing music. It is best to avoid activities that can stimulate the brain such as watching TV or using electronic devices for at least an hour before bed.
It is also important to set a good environment for your bedroom: keep it dark, cool, and quiet. It can assist your body to relax and get ready for sleep. Additionally, you can use a comfortable mattress and pillows, to help you have a restful night.
By establishing a consistent pre-sleep routine, you can help your body relax and prepare for sleep. This can lead to improved sleep quality and can promote weight loss.
Hack 3 – Optimise Your Sleep Environment
The environment in which you sleep can have a big impact on your sleep quality and overall health. A few simple changes can help create a sleep-conducive environment and improve your sleep quality.
First, make sure your bedroom is dark, cool, and quiet. Use heavy curtains or blinds to block out light and invest in a white noise machine or earplugs to block out unwanted noise.
Second, invest in a comfortable mattress and pillows. A good mattress and pillows can help support your body and reduce discomfort during the night.
Finally, keep your bedroom free of clutter and electronic devices. This can help reduce distractions and create a calm and relaxing environment.
Hack 4 – Avoid Screens Before Bed
The blue light emitted by electronic devices such as smartphones, tablets, and computers can interfere with the production of melatonin, a hormone that regulates the sleep-wake cycle. This can make it harder for you to fall asleep and can lead to poor sleep quality.
It is suggested to stay away from electronic screens for a minimum of one hour prior to bedtime. Instead of using electronic devices, try reading a book, doing a puzzle, or listening to soothing music before bed.
Another option is to use blue light-blocking glasses or apps that filter the blue light out of your device screens.
Hack 5 – Use Comfortable Bedding
Investing in comfortable bedding can make a big difference in your sleep quality and overall health. A comfortable mattress and pillows can help support your body and reduce discomfort during the night.
Consider using sheets made of natural materials such as cotton or bamboo as they are breathable and soft to the touch.
Also, consider using a comfortable duvet or comforter, and choose a tog rating that is appropriate for the season to ensure you are not too hot or too cold during the night.
It’s also a good idea to wash your bedding regularly to ensure that it is always fresh and clean. With your bedroom all sorted out you’re much closer to being able to lose weight sleeping!
Hack 6 – Try Relaxation Techniques
Relaxation techniques such as deep breathing exercises, meditation, and yoga can help reduce stress and anxiety, which can make it easier to fall asleep and improve the quality of your sleep.
Deep breathing exercises can be as simple as taking slow, deep breaths in through the nose and out through the mouth. This can help calm your mind and relax your body, making it easier to fall asleep.
Meditation involves focusing your mind on the present moment and clearing your thoughts. This can help reduce stress and anxiety, and improve the quality of your sleep.
Yoga is another great way to relax the body and mind. It can help release tension in your muscles and reduce stress and anxiety.
It’s also a good idea to try different relaxation techniques to find what works best for you.
Hack 7 – Limit Caffeine, Nicotine, and Alcohol
Caffeine, nicotine, and alcohol can all have a negative impact on your sleep quality. Caffeine is a stimulant that can make it difficult to fall asleep and can cause insomnia by keeping you awake.
Nicotine is also a stimulant and can have similar effects on your sleep. Alcohol may make you feel drowsy, but it can disrupt the quality of your sleep, making it harder for you to stay asleep.
It is recommended to avoid consuming caffeine, nicotine, and alcohol for at least 4-6 hours before bedtime.
Limiting the intake of these substances can help improve your sleep quality and promote weight loss. A good night’s sleep can lead to a more rested body, which can be more efficient at burning calories, and a more energetic and motivated person, making it more probable to maintain a diet and workout regimen.
Additionally, drinking alcohol can lead to overeating and snacking, which can contribute to weight gain. So by avoiding these substances, you are making steps towards a healthier lifestyle and better weight management.
Hack 8 – Exercise Regularly
Research has indicated that consistent physical activity can enhance the quality of sleep. Exercise can help improve the duration and quality of your sleep, making it easier to fall asleep and stay asleep. It can also help reduce symptoms of insomnia and other sleep disorders.
It’s suggested to participate in a minimum of 30 minutes of moderate-intensity workout on most days of the week. This can include activities like brisk walking, jogging, cycling, swimming, or playing sports.
Exercising during the day can also help you feel more tired at night, making it easier to fall asleep. However, it’s important to avoid vigorous exercise for at least 3 hours before bed, as it can have the opposite effect and make it harder to fall asleep.
Regular exercise can also promote weight loss by increasing calorie expenditure and muscle mass, leading to an overall increase in metabolism.
By exercising regularly, you can improve your sleep quality, increase feelings of tiredness, and promote weight loss.
A good night’s sleep can lead to a more rested body, which can be more efficient at burning calories, and a more energetic and motivated person, making it more likely to persist in adhering to a dietary and exercise plan.
Hack 9 – Use White Noise or Earplugs
A quiet and dark environment is ideal for sleep, but not always possible. White noise, such as a fan or background noise app, can help mask distracting sounds and make it easier to fall asleep. Similarly, earplugs can also help block out unwanted noise.
White noise can also be helpful for people who have trouble falling asleep because of tinnitus, a ringing, or other noise in the ears.
By using white noise or earplugs, you can create a more conducive sleep environment, making it easier to fall asleep and stay asleep, which can improve your overall sleep quality and promote weight loss.
Hack 10 – Get Out of Bed if Unable to Sleep
If you find yourself lying in bed awake for more than 20-30 minutes, it’s best to get out of bed and do something else. Lying in bed awake can create a negative association between your bed and wakefulness, making it harder to fall asleep in the future.
Instead, try reading a book or doing a quiet activity in low light until you feel sleepy. Avoid screens, as blue light can inhibit melatonin production and make it harder to fall asleep.
If you find yourself doing this often, it may be worth exploring the underlying causes of insomnia with a healthcare professional.
By getting out of bed if you cannot sleep, you can break the cycle of lying awake and create a more positive association between your bed and sleep. This can improve your overall sleep quality, making it easier to fall asleep and stay asleep, which can promote weight loss.
By developing good sleep hygiene techniques, you can help improve your sleep quality and promote weight loss.
A restful night’s sleep can result in a well-rested body that is more effective at burning calories, and an individual who is more energized and motivated, increasing the likelihood of sticking to a dietary and workout plan.
What Burns Fat While You Sleep?
During sleep, your body continues to burn calories in order to maintain basic physiological functions such as breathing and blood circulation. Additionally, your body also burns fat during sleep as part of this energy expenditure.
Studies have shown that the body burns fat more efficiently during the deeper stages of sleep, particularly during slow-wave sleep (SWS). This stage of sleep is characterized by slower brain waves and is thought to play a critical role in the restoration and recovery of the body.
Hormones such as growth hormone and testosterone, which are released during sleep, also play a role in promoting fat loss.
These hormones help increase muscle mass and boost metabolism, leading to a greater overall fat burn.
When You Sleep 8 Hours Can You Loss Lots of Weight?
Just how much weight do you lose when you sleep 8 hours? It’s impossible to lose a significant amount of weight just by sleeping 8 hours a night. However, getting enough sleep is important for weight loss and overall health.
When you’re sleep-deprived, your body produces higher levels of the hormone ghrelin, which stimulates appetite, and lower levels of the hormone leptin, which suppresses appetite. This can lead to increased hunger and cravings, making it harder to stick to a healthy diet.
Sleep deprivation can also disrupt your body’s metabolism, making it harder to burn calories and lose weight. Obese individuals who were sleep-deprived (5.5 hours of sleep per night) had a 55% reduction in their ability to burn fat, compared to when they were well-rested (8.5 hours of sleep per night). [7, 8]
While getting 8 hours of sleep a night can help to regulate your hunger hormones and metabolism, it’s important to note that weight loss also requires a calorie deficit through a healthy diet and regular exercise.
It’s also important to note that weight loss is not always about the number on the scale. A good night’s sleep can also help to reduce water retention and bloating, which can lead to temporary weight loss.
How Much Weight Do You Lose When You Sleep?
You do not lose significant weight while sleeping. Weight loss occurs through a combination of reducing calorie intake and increasing physical activity, not just sleeping alone.
Any slight weight loss during sleep is due to the loss of water through respiration and sweating, which can be regained by drinking water.
How Should I Sleep To Lose Belly Fat?
The best sleep position to help lose belly fat has not been scientifically established. However, when it comes to sleep and belly fat, some sleep positions may be more beneficial for reducing belly fat compared to others.
Let’s consider some of the lose weight sleeping position options you could try.
Sleeping on your back: Sleeping on your back with a pillow to support your neck and head can help to prevent neck and back pain, and also reduce the risk of developing wrinkles. This position can also help to reduce belly fat by preventing pressure on your abdomen.
Sleeping on your side: Sleeping on your side with a pillow between your legs can help to reduce back pain, improve circulation, and also prevent acid reflux. However, sleeping on your side in the fetal position may put pressure on your abdominal area, leading to an increase in belly fat.
Sleeping on your stomach: Sleeping on your stomach is not recommended as it can cause neck and back pain, and also lead to wrinkles. It can also put pressure on your abdomen, leading to an increase in belly fat.
Does Over Sleeping Cause Weight Loss?
Another way to think of this is “does sleeping too much cause weight loss?” Sleeping too much, also known as hypersomnia, can be associated with weight gain rather than weight loss. Excessive daytime sleepiness, which is a symptom of hypersomnia, can lead to decreased physical activity and a decrease in energy expenditure, which can contribute to weight gain.
Additionally, people who sleep too much may have an underlying medical condition that is causing excessive sleepiness, such as depression or hypothyroidism, which can also contribute to weight gain.
However, it’s important to note that there are many other factors that affect weight loss, such as diet, exercise, and genetics. It’s also important to note that sleeping too much can be a symptom of other underlying medical conditions and should be discussed with a healthcare professional.
It’s generally recommended to aim for 7-9 hours of sleep per night for adults, although individual needs can vary. If you have trouble sleeping or suspect you have a sleep disorder, it’s important to speak with a healthcare professional to determine the cause and develop a treatment plan.
Does Sleeping Late Help With Weight Loss?
Sleeping late, also known as being a “night owl,” may make it more challenging to lose weight. Research has shown that people who tend to stay up late and go to bed later have a higher risk of obesity and weight gain.
This may be due to several factors, including:
Disruption of circadian rhythm
• The body’s internal clock, or circadian rhythm, regulates various physiological processes, including metabolism. When we stay up late and sleep at irregular times, it can disrupt the circadian rhythm, leading to changes in hormones that can increase appetite and make it harder to lose weight.
Increased late-night snacking
• People who stay up late may be more likely to engage in late-night snacking, which can lead to weight gain. 
Decreased physical activity
• People who stay up late may have less time during the day to engage in physical activity, which can contribute to weight gain.
Some people may be naturally inclined to be night owls and may not be able to change their sleep patterns. It’s best to work with a healthcare professional to determine the best sleep schedule for you and your body.
It’s recommended to establish a consistent sleep schedule and aim for 7-9 hours of sleep per night for adults. Also, creating a relaxing bedtime routine, such as reading or meditating, can also help prepare your body for sleep and improve the quality of sleep.
So, does sleeping late make you lose weight? No.
Do You Lose Weight When You Sleep Hungry?
It is not necessarily true that you will lose weight if you sleep hungry. The relationship between sleep, hunger, and weight loss are complex, and several factors can come into play.
One study found that going to bed hungry can cause an increase in the hunger hormone ghrelin, which may lead to overeating the next day. This can contribute to weight gain over time. Additionally, if you’re not getting enough energy from food during the day, your body may store more fat in order to have energy reserves overnight. 
It is also important to note that calorie intake and energy expenditure are the primary determinants of weight loss. So, even if you go to bed hungry, if you are consuming more calories than you burn, you will not lose weight. 
Additionally, it is essential to get enough sleep, regardless of whether you are hungry or not. Adequate sleep is essential for regulating hormones, as well as for maintaining overall health.
It is not recommended to go to bed hungry, as it may disrupt your appetite-regulating hormones and lead to overeating the next day. It is important to have a balanced diet and to pay attention to the number of calories consumed, and the number of calories expended throughout the day.
Losing weight while sleeping is possible by focusing on getting enough quality sleep. Sleep plays a vital role in maintaining a healthy weight, and lack of sleep can disrupt the balance of hormones that control hunger and metabolism, making it harder to lose weight.
On the other hand, getting enough sleep can support weight loss by reducing cortisol levels, which can contribute to weight gain.
To lose weight sleeping, it’s important to establish a consistent sleep schedule and aim for 7-9 hours of sleep per night. Avoiding stimulants like caffeine, alcohol, and electronics before bedtime, and creating a relaxing bedtime routine can also help improve the quality of sleep.
Additionally, maintaining a healthy diet and regular exercise routine, as well as discussing any sleep disorders with a healthcare professional, can aid in weight loss efforts and promote overall health.
By focusing on getting good quality sleep, you can support your weight loss goals and improve your overall health. How are you going to put these lose weight sleeping tips into action? Let us know in the discussion on Instagram and Pinterest!
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Last Updated on 8 months by D&C Editorial Team