Sleep More, Burn More!

Sleep is one of the most crucial biological processes to us. It’s so important that doctors and scientist recommend we should spend one-third of our entire existence doing it. Apart from the obvious hormone regulation, tissue regeneration, nervous system maintenance and recuperation, sleep is also crucial for optimised fat loss.

Just 3 Extra Hours of Sleep Can Burn 400calories

Research published in the Annals of Internal Medicine (one of the leading peer reviewed medical journals) establishes that sleep alone is one of the most powerful weight management tools identified.

The study compared two groups of overweight non-smokers on calorie restricted diets for 14 days. "Group A” clocked 8.5 hours of sleep per night, and “Group B” logged 5.5 hours of sleep per night (which the authors point out is a "norm" for most people in this day and age.) Both groups ate roughly 1,450 calories a day. After two weeks, Group A (8.5 of sleep) lost more weight than Group B (5.5 hours or sleep). The interesting thing was that; more than half of Group A’s weight loss during the 8.5 hours of sleep was fat versus only one quarter of the weight loss during the 5.5 hours of sleep.

Even more startling; Group B (sleep deprived) lost a whopping 60% more muscle. The three less hours of sleep experienced by Group B caused a shift in metabolism that made their bodies want to preserve fat at the expense of muscle. Adding to that; the researchers compared circulating blood levels of appetite-regulating hormones in the two groups and found those who slept for three fewer hours had produced more of the appetite stimulating hormone Ghrelin (which in turn will drive them to crave and eat more — potentially leading to fat gain.) It was noted that the Group B participants generally woke up hungrier.

Most people incorrectly assume that the body burns more calories when we are awake for longer, but that's not true. Evidence shows that metabolic rate is down-regulated with less sleep. So when you sleep less, your body starts to burn calories at a slower rate to preserve energy. It was noted during the study that Group A participants people burned on average 400 more calories than Group B by sleeping for 3 more hours. That translates to an additional 2,800 calories burned in just one week.

With less sleep, the body seeks to meet the increased metabolic needs of longer waking hours by shifting into a lower metabolic rate, that burns fewer calories, less total fat and burns more muscle.

The bottom line is; if you want to optimise your body’s capacity to burn fat and preserve muscle, you MUST get enough sleep. I personally have seen great results with my when they optimise their sleep; particularly those who had hit a fat loss plateau despite their dietary caloric deficits and active lifestyles.

References: Click here for the research

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If you are struggling with your fat loss, your sleep quality or experiencing muscle loss; get in touch. Just as I have with countless clients before you,

I can help you.