• Skip to main content
  • Skip to primary sidebar
  • Skip to footer
X
  • Start Here
    • Transform Your Body
    • Weightlift for weight loss
    • How to lose 20 pounds in 3 months
    • Clean Eating for Beginners
    • The Obesity Code summary
  • Workouts
    • Strength Training for Men Over 50
    • 5×5 Workout for Over 50
    • Calisthenics Workout Plan for Beginners
    • Bodybuilding over 50 workout routine + PDF
    • The Best at Home Dumbbell Workout
    • 3×5 workout program
  • Exercises
    • Deadlifts
      • Deadlift muscles worked
      • Benefits of deadlifts
    • Squats
      • Squat muscles worked
      • Benefits of squats
    • Bench Press
      • Bench Press Muscles & Benefits
    • Chin-Ups / Pull-Ups
      • Pull Ups benefits, muscles worked
      • Neutral grip pull-ups muscles worked
    • Push-ups
      • Pushup muscles worked
      • Benefits of pushups
      • Exercises to Improve Pushups
  • Body Transformation
    • Getting Fit at 50 before and after photos
    • How deadlifts change your body
    • 12-week body transformation plan
    • Swimming body transformation
    • How Rucking Changes Your Body
  • Equipment
    • Weightlifting
      • Elbow Sleeves
      • Knee Sleeves
      • Gifts for Weightlifters
      • Bumper Plates
      • Dumbbells
      • Weight Benches
      • Cable Machines
      • Best shoes for squats & deadlifts
      • Deadlift bars
      • Best lifting straps
    • Calisthenics
      • Weighted Vests
      • Resistance Bands
      • Power Towers
    • Supplements
      • Best Protein Powders
      • Supplements for Men Over 50
      • Multivitamins for Men Over 50
      • Best Budget Probiotics
    • Cardio
      • Best Air Bikes
      • Rowing Machines Under 500
      • Walking Shoes for Men
      • Compact Treadmills
      • Treadmills for a Heavy Person
      • Recumbent Bikes
      • Budget Ellipticals

Hashi Mashi

Fitness Tips for Your Mind and Body

  • Start Here
    • Transform Your Body
    • Weightlift for weight loss
    • How to lose 20 pounds in 3 months
    • Clean Eating for Beginners
    • The Obesity Code summary
  • Workouts
    • Strength Training for Men Over 50
    • 5×5 Workout for Over 50
    • Calisthenics Workout Plan for Beginners
    • Bodybuilding over 50 workout routine + PDF
    • The Best at Home Dumbbell Workout
    • 3×5 workout program
  • Exercises
    • Deadlifts
      • Deadlift muscles worked
      • Benefits of deadlifts
    • Squats
      • Squat muscles worked
      • Benefits of squats
    • Bench Press
      • Bench Press Muscles & Benefits
    • Chin-Ups / Pull-Ups
      • Pull Ups benefits, muscles worked
      • Neutral grip pull-ups muscles worked
    • Push-ups
      • Pushup muscles worked
      • Benefits of pushups
      • Exercises to Improve Pushups
  • Body Transformation
    • Getting Fit at 50 before and after photos
    • How deadlifts change your body
    • 12-week body transformation plan
    • Swimming body transformation
    • How Rucking Changes Your Body
  • Equipment
    • Weightlifting
      • Elbow Sleeves
      • Knee Sleeves
      • Gifts for Weightlifters
      • Bumper Plates
      • Dumbbells
      • Weight Benches
      • Cable Machines
      • Best shoes for squats & deadlifts
      • Deadlift bars
      • Best lifting straps
    • Calisthenics
      • Weighted Vests
      • Resistance Bands
      • Power Towers
    • Supplements
      • Best Protein Powders
      • Supplements for Men Over 50
      • Multivitamins for Men Over 50
      • Best Budget Probiotics
    • Cardio
      • Best Air Bikes
      • Rowing Machines Under 500
      • Walking Shoes for Men
      • Compact Treadmills
      • Treadmills for a Heavy Person
      • Recumbent Bikes
      • Budget Ellipticals
Home » How to Lose Weight While Sleeping and Improve Your Health

How to Lose Weight While Sleeping and Improve Your Health

Last updated January 19, 2025 by Rich "Hashi Mashi" NASM-CPT

18 shares
  • Share
  • Tweet
  • Email

Do You Lose Weight When You Sleep?

It is time to learn how to lose weight while sleeping – the absolutely easiest way to burn more calories.

You will discover today that the simplest and most effective tool for weight loss is sleep.

  • Sleep more, weigh less.
  • Sleep more and your body burns fat, while lack of sleep leads to weight gain.

The takeaway is that more and better sleep is your simplest tool to get fit.

Are Sleep and Weight Loss are Directly Connected?

Here is some of the science behind the welcome phenomenon of sleeping to lose weight:

Research shows that more sleep means more fat loss.

This study was made up of a 14-day diet for two weeks.

  • The average number of calories was 1,450 calories for the two groups.
  • Those who slept 8.5 hours a night lost more fat than those sleeping only 5.5 hours.
  • Believe it or not, 5.5 hours is the average in today’s world!
  • Even better, the 8.5-hour sleepers burned more fat than their counterparts.
  • Imagine that, more sleep preserves muscle mass and increases fat burning.

Is that Nirvana or what?

Sleep Is Your Superpower TEDTalk

Neuroscientist Matthew Walker Ph.D. explains how a good night sleep can make you smarter, leaner, more attractive, happier, healthier, and even ward off cancer in his fascinating bestseller “Why We Sleep: Unlocking the Power of Sleep and Dreams”.

See the full study from the Annals of Internal Medicine here.

how to lose weight while you sleep

The sleep and weight loss link were not likely on Van Gogh’s mind, but this is still a beautiful painting of a sleeping siesta!

Lose Weight While Sleeping – More Sleep Means Fewer Junk Food Cravings

By Dawna Stone

If you’re trying to conquer your junk food cravings, a little extra time in the sack could make a tremendous difference.

A University of Chicago study showed that not getting enough sleep could increase cravings for junk food, specifically foods like cookies and bread, by 45 percent.

Don’t take the importance of sleep for granted.

You may think that sleeping fewer hours will give you more time to get things done, but in reality, you’re only hurting yourself and making your habits worse.

Check out these four reasons more sleep means fewer cravings.

#1. Sleep Helps Control Your Appetite

Sleep and weight loss are directly connected because sleep helps to regulate your hormones.

Just a few nights without sleep can increase the level of ghrelin—the hormone responsible for triggering your appetite.

In fact, the Wisconsin Sleep Cohort Study showed that participants who slept 5 hours had 14.9 percent higher ghrelin than those individuals who slept 8 hours.

A lack of sleep not only explains the differences in those hormone levels but also sheds light on the increase in Body Mass Index (BMI) and obesity for individuals that don’t get adequate sleep.

#2. Sleep Helps Signal Satiety

Hunger hormones affect your appetite–they help regulate when you feel full or satisfied.

For example, just a few nights without sleep can drop the level of leptin—the hormone responsible for signaling satiety.

Study participants who slept 5 hours had 15.5 percent lower leptin than those individuals who slept for 8 hours.

Insufficient sleep can make it more difficult for you to sense when you’re full—causing you to consume more calories than you need.

How to Lose Weight Overnight While Sleeping | Best Way to Burn Fat While Asleep Fast

#3. Sleep Aids Your Judgment

It’s probably no surprise (and has been well documented) that poor sleep can decrease your memory, cause you to feel foggy, increase your potential for accidents, increase the risk for disease and even diminish your sex drive.

It can also impair your judgment when it comes to making healthy choices.

When you’re tired, you are more likely to grab whatever is convenient (think office vending machine, break room donuts, or that caramel latte) rather than something that is good for you.

#4. Good Sleep Cuts Out Snacking

A recent study published in the journal Sleep showed that a lack of sleep caused people to overeat on sweets and salty high-fat junk food.

The study, which took place at the University of Chicago’s Clinical Research Center had participants take part in two four-day sessions.

  • The first had participants spend 8.5 hours in bed (with an average sleep time of 7.5 hours) each night.
  • The second round had the same subjects spend just 4.5 hours in bed (an average sleep time of 4.2 hours) each night.

Although the participants received the same meals at the same time during both stays, they consumed more than 300 additional calories when sleep-deprived!

The extra calories mainly came from snacking on high-fat junk foods.

Does Sleeping Help You Lose Weight?

Try these simple tips to help you get a better night’s sleep and see the results for yourself:

  1. Go to bed 10 to 15 minutes earlier each night until you’re getting the recommended 7 to 8 hours of restful sleep.
  2. Not only will you have more energy throughout the day with fewer cravings, but you’ll also be more productive.
  3. Stop eating two hours before you hit the hay.
  4. Going to bed on a full stomach is not only uncomfortable, but it can interfere with a good night’s sleep.
  5. For many people, late-night snacking can get out of control, and the calories can add up.
  6. Have a bedtime ritual.
  7. Take a hot bath,
  8. drink a cup of herbal tea, or practice 10 minutes of meditation.
  9. Do what works best for you.
  10. A normal regular bedtime ritual can help you nod off quicker and sleep more soundly.
  11. Put that cell phone away when you’re about to sleep.
  12. The blue light exposure from electronic devices such as smartphones and computer screens can disrupt your sleep by decreasing your melatonin production.
  13. Today’s constant use of electronics interferes with your natural sleep hormone melatonin.
  14. The National Sleep Foundation says that nighttime, and the reduction of light that used to come along with it, used to cue our brains to “wind down” for sleep.
  15. Another simple weight loss tip is to keep your room at cooler temperatures, such as 66 degrees.

That’s right, a cooler room means a slimmer you.

A Journal Diabetes study reveals that the body produces double the volume of brown fat cells in a 66-degree room.

The extra brown fat mass increases your metabolic rate and burns more calories.

Brown fat is a unique tissue that produces heat to maintain your core body temperature.

Sleep Hypnosis Weight Loss – Guided Relaxation

How to Lose Weight Overnight While Sleeping – Final Thoughts

Before you start ramping up your physical activity and eating fewer calories, you need to look at how many hours of sleep you’re getting.

The reason is that sleep deprivation and weight loss are connected.

But, not how you think.

Staying awake all night leads to weight gain and not weight loss.

Start focusing on getting good quality deep sleep and weight loss is sure to follow.

Sleep is your number one tool as a Fit Apprentice.

Before even thinking about deadlifts, squats, calisthenics, dumbbells, the ‘right’ protein shake, or even diet, make sure that you are getting the best sleep possible.

Less sleep is less quality of life and more sleep is going to help transform you into a leaner and stronger version of yourself.

What’s Next

Besides how well you sleep, another simple tool for fat loss is the deadlift exercise.

See why in this article – The Best Exercise for Overweight Beginners Will Shock You!

And the 7 Deadlift Fat Loss Results You Need to Know Today.

Related Weight Loss Articles:

  • 5 Great Rick Ross Weight Loss Tips You Need to Know
  • 14 Most Effective Weight Loss Tips of All Time
  • Weight Loss Before and After Pictures; Hashi Mashi Fitness
  • Phentermine for Weight Loss; Does it Work? Is it Safe or Even Effective?
  • The Overload Principle for Easy Weight Loss and Muscle Gain
  • Moxy Socks Review for Weight Loss, Fitness, and Deadlifts
  • Weight Loss Surgery Options
  • Why Is It So Hard To Lose Weight After 30, 40, or 50?
  • The 4 Hour Body Summary – Uncommon Fat Loss by Tim Ferriss
  • The Best Exercise Equipment to Lose Weight at Home

Lose Sleep, Lose Your Mind And Health

Infographic by HuffingtonPost From Visually.
18 shares
  • Share
  • Tweet
  • Email

Filed Under: Diet and Weight Loss

About The Author

Rich Hashimashi AuthorRich "Hashi Mashi" is a NASM-CPT, CNC and Integrative Nutrition Health Coach. At 55, he lost 75 pounds in 6 months, and discovered if you change your body, you can change your life. Ready to reignite your fitness? Start Your Body Transformation Journey Here.

Get Your FREE Body Transformation Guide

Primary Sidebar

Body Transformation Guides

  • Body Transformation: the Ultimate Guide
  • Strength Training for Men Over 50 + Workout
  • Minimalist Training Home Workout Guide
  • 8-Week Bodybuilding Over 50 Routine + PDF
  • 12-Week Body Transformation Workout Plan

Recent Posts

  • Best Shoes for Squats and Deadlifts: Top 7 for 2025
  • Best Weighted Vests for Fitness Workouts in 2025
  • 5 Best Deadlift Shoes On The Market In 2025
  • 5 Best Deadlift Shin Guards on the Market in 2025
  • The 5 Best Budget Power Racks for Home Workouts

Footer

Change Your Body

Recent Posts

  • Best Shoes for Squats and Deadlifts: Top 7 for 2025
  • Best Weighted Vests for Fitness Workouts in 2025
  • 5 Best Deadlift Shoes On The Market In 2025
  • 5 Best Deadlift Shin Guards on the Market in 2025
  • The 5 Best Budget Power Racks for Home Workouts
  • 5 Best Budget Recumbent Exercise Bikes for Home in 2025
  • 26 Best Gifts for Weightlifters in 2025
  • 6 Best Minimalist Training Shoes for Lifting and Running in 2025
  • 8 Best Walking Shoes for Overweight Men in 2025
  • Why Use Deadlift Slippers + The 10 Best In 2025

Change Your Life

Change Your Life

  • Body Transformation
  • Clean Eating
  • Diet and Weight Loss
  • Equipment
  • Exercises
  • Motivation
  • NASM Certification
  • Pushups
  • Squats
  • Workouts

Follow Hashi Mashi

Pinterest   Facebook

The Fit Apprentice® is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Never Give Up

Remember when you were
in shape back in the day?

Do you think that transforming your
physique is a pipe dream?

You are in the right place if you want
to learn how to get fit, change your
body, and change your life.

But do not know where to start.

Here is how...
Start Here
  • About
  • Privacy policy
  • Affiliate link disclosure
  • Terms of use
  • Contact

Hashimashi.com's content is for informational and educational purposes only. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
Unauthorized use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited.



Copyright © 2012–2025 The Fit Apprentice® Blog powered by hashimashi.com - Hosted on BigScoots
DMCA.com Protection Status