Poor sleeping habits can prevent you from losing weight. Fat metabolism has a negative impact and a feeling of satiety. Three rules help you increase fat burning at night and lose weight while you sleep.
Slim dream: is that even possible?
Who doesn't dream it: lose weight in your sleep and wake up slim. It doesn't work as fast, but certain sleep rules actually help promote weight loss. Thin in dream is so. But losing weight in a dream does not mean that you lose weight without your own help. Because here, too, it means being active and breaking your own habits.
How many hours of sleep are healthy?
The recommendation for an 8-hour sleep a night had its day. The need for sleep is determined very individually for different age and active groups today. Like the US National Sleep Foundation 2015 in the Journal Sleep Health accurate sleep recommendations for different age groups (1).
Newborns should sleep 14-17 hours, adolescents 8-10 hours, adults between 26 and 64 years of age best from 7 to 9 hours, and those over 65 years of age 7-8 hours. Minima or maxima are defined around these recommendations. For example, the absolute minimum sleep for adults is 6 hours per night and for seniors 5 to 6 hours.
When do you talk about sleep deprivation?
Therefore, the sleep deprivation limit applies to most adults, a 6-hour night's sleep – all of which is too small and permanently leads to health problems.
But since daily activity also plays a role, limiting sleep deprivation for very active people could be achieved in less than 7 hours of sleep per night. Of course, it is also crucial how long and intense the stages of deep sleep are, so important for recovery and regeneration.
Sleep deprivation irritates the thyroid gland and increases stress hormone levels
The effect of sleep deprivation on sugar balance has been known for some time: even in young subjects who had to live with only four hours of sleep a week, daily sleep deprivation had significant consequences: carbohydrate metabolism worsened and blood sugar levels increased (glucose) .
Thyroid hormone production was also mixed, and in the evening, high levels of cortisol stress hormones, which the body normally releases only in the early morning, were measured. These changes are similar to those occurring in the early stages of diabetes and often in the elderly (2).
Sleep deprivation increases fat deposition and inhibits satiety
What is new, however, is the realization that fat metabolism is also affected by lack of sleep. Recently at Journal of Lipid Research published study (3) on Pennsylvania State University found that only four consecutive days of lack of sleep significantly altered the lipid metabolism response and satiety of the subjects.
15 young men were examined for 10 days in a sleep lab and exposed to five hours of night sleep. This results in faster depletion of blood fat stores and increased fat storage instead of fat burning.
In addition, it was possible to notice a feeling of satiety in the respondent who appeared later or not at all after a standard high-fat dinner. No one had trouble making a calorie-rich meal, according to study leader Kelly Ness.
Sleep normalizes fat metabolism
After a day of lack of sleep, the participants had a weekend where they slept. We wanted to determine if fat metabolism returned to normal.
The result is a slight improvement and normalization, but there is still no return to baseline before the experiment. Ness suspects the effect would be even greater after several days of regeneration.
The less they sleep, the more overweight among adolescents
Another study on National Institutes of Health appeared in the 2019 magazine JAMA Pediatrics (4). The conclusion was that night owls were more likely to be overweight among adolescents the less they slept at night.
Weight gain was particularly noticeable in the women of 804 teenagers surveyed. Study leaders concluded that improving sleep routines or adequate sleep are a means of combating childhood obesity and adolescence, especially in girls.
Sleep deprivation suppresses fat burning hormones
The strongest fat-burning substance in the human body (5), growth hormone (or somatotropic hormone STH), occurs especially in the first hours of deep sleep and in the morning, just before waking up. The distribution of STH is subject to external influences.
In the first place, one should mention the nighttime sleep: regular, non-delayed and continuous sleep is one of the basic prerequisites for the secretion of pituitary STH (6). Lack of sleep and a late bed can, however, significantly reduce the release of this important natural fat burner.
The result is not only reduced fat burning at night, but also delayed repair of damaged human structures such as muscle and connective tissue in daily life, as STH would increase the transport of amino acids needed to build muscle.
Sleep deprivation lowers testosterone levels and thus inhibits fat loss
The level of another important fat burning hormone is also provided by adequate sleep: testosterone levels. It is known that sleep deprivation can massively affect and lower testosterone levels (7). Testosterone is also responsible for muscle growth and fat loss.
In this respect, lack of sleep by suppressing two extremely important fat burning hormones – namely growth hormone and testosterone – negatively affect lipid metabolism and lead to excess weight in the long run.
Three sleep rules lose weight while you sleep
The following three sleeping rules are helpful for weight loss during sleep or, better yet, for promoting fat burning at night:
1. A real dinner
In order to be able to produce as much fat-burning growth hormone at night as possible, pay attention to a proper dinner. In the evening, reduce your carbohydrate and fat intake as they inhibit the release of growth hormone (8) as well as STH-lowering alcohol by up to 70 to 75% – 2 or 3 glasses of beer (9) are sufficient.
On the other hand, if you eat protein-rich foods, STH formation may be promoted, as it ultimately consists of 191 amino acids. The growth hormone is specifically stimulated by the amino acid arginine (6).
Good plant sources of arginine-containing proteins are pumpkin seeds, peanuts, almonds, pine nuts, lentils and hazelnuts. Even better is the high quality vegan protein powder, rice protein powder is especially rich in arginine, like. B. rice protein Maskelmän.
Protein powder is best taken on an empty stomach (in the form of an evening protein shake), because then amino acids can hardly accompany fats, carbohydrates and fibers and thus – almost pure – can better develop their effect.
In addition, sufficient vitamin B6 is required to create a natural fat burner – a deficiency can inhibit the secretion of STH by 50% (6). It is recommended to take a good daily intake of a good vitamin B supplement or multivitamin preparation, which provides at least the recommended daily dose of 1.6 mg of vitamin B6 daily.
Natural vegan sources of Vitamin B6 are, for example, nuts, poppy seeds and sesame seeds, chickpeas and peanuts. Since it is also commonly arginine, with their consumption you hit two birds with one stone.
2. Right Sleep Time
As a basic rule of thumb, you can look at the recommendations above, 7-9 hours are optimal for an adult.
More important than theoretical scientific recommendations is your own, subjective sense of recovery. Either way, you should sleep for as long as you feel refreshed and effective every day! And be sure to fall asleep before midnight.
3. The right room climate in the bedroom: oxygen content and temperature
Fat burning requires 10 percent more oxygen than burning carbohydrates (10). So sleep with the window open, at least a crack if the bedroom window were open to bring in enough fresh air.
Particularly in small bedrooms where ventilation is rare and where several people breathe at the same time, the oxygen content of the air sometimes drops significantly, while the carbon dioxide content increases due to exhalation, which inhibits the burning of fat.
In addition, it is advisable not to heat in the bedroom, but to sleep in the cold, so that the body can radiate heat and burn fat, brown adipose tissue.
Weight Loss During Sleep
Weight loss during sleep is therefore quite possible, but the above three rules should be supported by other weight loss measures. Because if you eat too much or the wrong thing, spice it up wrong or drink it wrong, it leaves a good figure despite the best sleeping routine to come.
- Hirshkowitz M .: Sleep Recommendations of the National Sleep Foundation: methodology and summary of results. Sleep Health 2015
- Ingrid Füller: When Sleep Disrupted, Stiftung Warentest Paperback 2002
- Kelly M. Ness et al., Four nights of sleep suppression of postprandial lipemic response and absorption satiety, Lipid Research Journal 2019
- Cespedes Feliciano EM, et al. Chronotype, social jet and cardiometabolic risk factors in early adolescence. JAMA Pediatrics 2019
- Dr. Ulrich Strunz: Forever Young – Success Program 1999
- Klaus Arndt and Torsten Albers: Proteins and Amino Acids Handbook, Novagenics Verlag 2001
- Rachel Leproult, Eve Van Cauter, The Effect of One-Day Sleep Restriction on Testosterone Levels in Young Healthy Men, JAMA 2011
- Robert F. Schmidt, Florian Lang, Manfred Heckmann: Human Physiology, with Pathophysiology, 31st Edition, equilibreplus.com Verlag 2010
- Prinz: Effect of Alcohol on Sleep and Nocturnal Concentration of Plasma Hormones and Cortisol, J Clin Endocrinol Metab. 1980
- Dr. Ulrich Strunz: Speed and Endurance, strunz.com, 2010
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We transmit this information to the best of our knowledge and belief. They are intended solely for those interested in further training and should not be construed as diagnostic or therapeutic instructions. We accept no liability for damage of any kind arising directly or indirectly from the use of the information. If you suspect a disease, consult your doctor or alternative doctor.