Lose weight in sleep - is that really possible? Slim in sleep diets promise easy weight loss overnight and are supposed to boost metabolism and fat burning during sleep. But can we specifically lose weight and become slimmer while we sleep? Find out what impact our sleep has on body weight and whether a restful night's sleep can help you lose weight successfully here.
Table of contents
- Slim while you sleep
- How sleep influences weight loss
- Natural metabolism & fat burning
- Control of energy and fat metabolism
- Promotion of muscle building and fat burning
- Regulation of the feeling of hunger and satiety
- Slim & Healthy with Good Sleep
Slim while you sleep
More than two thirds of men and women in Germany are considered overweight. In today's world, an increasingly unhealthy and inactive lifestyle in particular means that we are not always able to maintain our normal weight, even though our weight is also crucial for the healthy functioning of body & mind. Numerous weight loss methods such as low-carb, Paleo and especially slim-to-sleep diets promise quick success in the fight against excess kilos. Thus it is to be possible to reach without larger efforts or rigid renouncements a weight acceptance and lose annoying Pounds as by itself in the sleep. But what influence does sufficient and restful sleep really have on body weight?
How sleep can influence weight loss
Natural metabolism & fat burning
Excess energy is basically stored by our body as energy reserves in the fat and muscle cells to be used and "burned" later. Because our organism constantly needs energy, fat metabolism and the associated recourse to the body's own fat stores is a continuous process that takes place all the time. During sleep, numerous build-up, repair and regeneration processes take place in the cells, the metabolism and hormone production run at full speed and our brain processes the experiences and information of the day. So even when we sleep, the body needs a lot of energy, which is why fat metabolism is active and fat stores continue to be emptied - we lose weight.
According to studies, how long we sleep is decisive for how much of the energy required during sleep comes from the breakdown of muscle mass or excess fat reserves. Sleeping long enough was shown to result in more than 50% of the weight lost being fat, while sleeping 3 hours less per night resulted in significantly more muscle mass being lost and only up to 25% fat.
Find out how much sleep we need each nighthere.
Control of energy and fat metabolism
Cortisol, known as the stress hormone, is instrumental in our sleep-wake cycle. While the sleep hormone melatonin makes us tired in the evening, the increased release of cortisol at the end of our sleep ensures that we wake up again in the morning. Together with other messenger substances, cortisol is responsible for our energy level and regulates, among other things, the energy supply in the body by triggering the breakdown of sugar, protein and fat. Accordingly, healthy sleep promotes a balanced cortisol level, which drives fat loss, which is important for weight loss, and can in turn have a positive effect on sleep patterns.
Promoting muscle growth and fat burning
At night, and especially in the deep sleep phases, essential growth hormones(Human Growth Hormones) are released, which are significantly involved in building new cells and muscle structures and also boost fat burning. A healthy, deep sleep therefore has a beneficial effect on muscle and cell growth, while at the same time supporting the reduction of excess fat reserves.
Regulation of the feeling of hunger and satiety
The feeling of hunger and satiety is mainly controlled by the two hormones leptin and ghrelin. While we produce more of the appetite-stimulating ghrelin when we are awake, leptin, which is produced directly in the fat cells, ensures that a pronounced feeling of hunger is absent during sleep and that we do not feel any appetite. Studies prove that a lack of sleep impairs the ghrelin-leptin cycle and thus promotes a pronounced feeling of hunger during the day. So, if you get enough restful sleep, you contribute to a healthy functioning of the body's hunger or satiety sensations and prevent, for example, nasty food cravings that get in the way of a balanced diet as well as targeted weight loss.
Slim & healthy with good sleep!
In conclusion, it can be said that sufficient and restful sleep is certainly one of the important prerequisites for healthy weight loss. However, how effectively the natural fat burning process and the hormone and metabolic processes that take place during sleep actually work in the weight loss process depends on many other factors. Above all, nutrition during the day and before going to bed plays a decisive role, for example because it is not possible for our body to complete digestion and fat burning at the same time. Good sleep alone is not enough to lose weight sustainably and maintain a healthy body weight. "Slim while sleeping" is therefore not really a myth, but one of many building blocks of a healthy lifestyle, which is ultimately the basic requirement for achieving and maintaining a normal body weight and a healthy everyday life.
- Fat burning and fat metabolism also take place during sleep to provide the body with energy for regeneration.
- Sleep duration determines whether we lose more fat or muscle mass overnight.
- Sleep is important for a balanced cortisol level, which in turn has a positive effect on sleep patterns and promotes the reduction of body fat.
- Growth hormones released during sleep boost fat burning and the building of cell and muscle structures.
- The hormone leptin is produced during sleep and acts as an appetite suppressant against pronounced appetite or hunger attacks.
- Weight loss through adequate and restful sleep is possible, but ultimately depends on other factors and is only one of many factors for healthy weight loss and body weight.
Best wishes and see you soon!