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Burn Fat While Sleeping: 6 Things You Should Do!

Did you know that you can burn fat while sleeping?

We get it, we’re all busy, and we want to look and feel our best with minimum effort. But the majority of the time, we need to put the hard work in, in order to be closer to reaching our goals. But that doesn’t mean we can’t enjoy a few things that make our lives easier.

And fat burning while sleeping is surely one of them. It might sound weird and fake, but it’s something your body is absolutely capable of doing. Even when you’re sleeping and dreaming, your basal metabolic rate is still working, doing all its magic things.

Your body is very smart, and this means that it keeps using calories to keep itself properly functioning.

And while you get the amount of rest you absolutely deserve, your body doesn’t stop, and it takes its time to do some healing and restoration work. And while sleep might feel relaxing for your mind and body, it doesn’t mean that everything shuts down the moment you doze off.

Now that you know that your body’s still working while you’re getting your Zss’s in, you should also know that you can use this time to burn fat.

The key is that you have to make conscious and healthy choices while you’re awake to help your body burn fat without you even noticing its hard work. If fat burning while sleeping is something that sounds appealing to you, try these 6 things:

Photo by JeniFoto at Shutterstock

#1 Eat more protein

Protein is one of the most important macronutrients when it comes to maintaining a healthy and balanced weight, especially because it speeds up your metabolism. Moreover, protein can help your body stay fuller for longer due to the fact that it reduces the level of your hunger hormone, called ghrelin.

Another good thing about protein is that it helps you keep those unhealthy snacks away from you, and it won’t mess with your fitness or weight loss goals.

Try to consume protein with every meal throughout the day, and if you have a hard time doing that, you can look for a healthy protein powder on the market, but make sure it doesn’t contain a lot of artificial sugars and chemicals.

Some fitness experts say that you can drink a glass of water or milk with protein powder before bed to help your muscles repair, grow stronger, and burn fat while sleeping.

#2 Try strength training

Do you remember the basal metabolic rate we’ve previously mentioned? There are a few things you can do to bump it up. Having more muscles in your body, for instance, will help your body burn more calories throughout the day, whether you’re active, laying on the couch, or simply sleeping.

That’s because muscles burn more calories than fat, so every tiny piece of lean tissue is helpful. However, don’t be tricked by the number on the scale! 1 pound of muscle mass weighs the same as 1 pound of fat because 1 pound equals 1 pound, right?

But here’s when things get more clear: the number on the scale might be the same, if not even bigger, but you won’t look the same. You might notice that you dropped a pant size or that your old clothes fit you well again.

Yep, that’s the power of your muscles! And another great thing about it is that you’ll be able to eat more, because they will require more food, in order to be strong and grow even more!

So don’t be afraid to pick up the weights or start with bodyweight exercises at first, such as squats, lunges, pushups, deadlifts, bicep curls, planks, and so many other physical exercises.

…And no, strength training won’t make you bulky if you’re a woman! Your body needs a lot of testosterone to build the same muscle mass as a man, so it’s not that easy!

#3 Turn off the lights

We’re sorry TV lovers and night light enthusiasts, but the experts say that you should be sleeping in the dark if you want to have a good night’s rest and also burn fat while dozing off.

The reason why we tell you this is that when you have a light on, your circadian rhythm gets confused, and it can’t properly balance your metabolism.

As a matter of fact, a study showed that women who slept with light or with their TV turned on in their room were more likely to gain weight compared to women who slept in a dark room.

And these two are not the only bad guys in this equation! Your phone, for instance, can be just as bad for your sleeping schedule. Try to stop scrolling at least 30 minutes prior to bed, and even better, keep your phone in another room if you want to wake up more rested.

Photo by Prostock-studio at Shutterstock

#4 Sleep better

If you thought that tossing and turning all night long will help you burn fat, you’re wrong. One of the key things that will help you burn more calories while resting is getting good quality and long-lasting sleep.

One of the easiest ways you can try to make sleep better during the night is to wake up and go to bed at the same hour every day, even when it’s the weekend! By doing that, you allow your circadian rhythm to do its job and help you get up and fall asleep more easily.

A better pillow wouldn’t hurt either. We recommend this Tempur-Pedic TEMPUR-Cloud Pillow from Amazon.

#5 Sleep in a colder room

A recent small study showed that people who sleep in rooms that are a bit colder burned more fat while they slept compared to those who didn’t lower the temperature. Even though there’s not enough research to back this thing up, it’s worth a try, isn’t it?

Don’t think that you need to turn down your temperature to the freezing point, but just a little, 65-70 degrees F, which is enough to speed up your metabolism and help you sleep better throughout the night.

#6 Leave the carbs for the day

Carbohydrates are good for your body, but they contain a lot of calories and can spike the insulin levels in your body, which might mess with your metabolism (keep in mind that your metabolism is more active during the day rather than before you sleep).

This doesn’t mean that you should say goodbye to carbs in order to burn fat while sleeping and resting, but it’s better to consume them during the day so that your body has enough time to burn them and use them as fuel for your activities.

By doing that, you’ll have less insulin in your blood, and your hard-working body will be able to metabolize fat for energy while you’re completely dozed off.

Photo by fizkes at Shutterstock


It might not seem very real to burn fat while sleeping, but you can’t really know until you try, right? Now you know a few things you can do to help your body burn more calories and reach your fitness goals faster, even while you’re sleeping and relaxing.

All you have to do is to consume more protein throughout the day, keep your carbs for lunch, drink plenty of water, turn off the lights in your room, lower the temperature, go to bed, and wake up at the same time each day, and do a bit of strength training! Even 10 minutes count!

…With that being said, we wish you Sweet Dreams!

Want to see more posts like this? Check out: Home Remedies for Insomnia: 9 Options That Actually Work

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