How do you Lose Weight while Sleeping? [31 Unique Ways]

skinny blonde woman measuring her weight

Losing weight tops the list of life’s struggles for many of us. A higher percentage of the population are experiencing larger waistlines due to genes, lifestyle choices, and other factors. Unfortunately, dieting and hitting the gym regularly can be extremely difficult especially due to our busy lifestyles.

Wouldn’t life be perfect if we could lose weight while we sleep?  Well, we actually can.

Several techniques can be employed to lose weight overnight and here are 33 stunning ways to achieve just that.

How do you lose weight while sleeping?

1. Get the Right Amount Of Sleep

Many of us believe that staying in bed for longer periods makes you feel lazy and thus, we try to sleep as little as possible. There’s also this general belief that hitting the hay makes you gain weight due to the lack of physical activity involved while in bed. 

Thus, the temptation to survive on less sleep becomes greater, with many relying on caffeine and other stimulants to stay on their feet all day.

But, this couldn’t be further from the truth especially when it comes to the weight loss bit. A  good night of sleep is one of the most potent ways for the body to burn calories. On average,  a straight 7-hour shuteye allows you to lose more weight overnight compared to 5 hours.

A closer look at the numbers reveals stunning results.

The average person burns anywhere from 0.42 to 0.45 calories per pound per hour. For instance,  a person who weighs 160 pounds burns 69 calories per hour while sleeping. During 8 hours of sleep, this totals 552 calories.

On the other hand, a 120-pound person burns 51 calories per hour on average. This adds up to 408 calories during an 8-hour sleeping session while 200-pound sleepers burn 86 calories per hour which total 668 calories. (Livestrong)

Sure, a shuteye might not be at the higher end of the calorie-burning scale but substituting sleep for more physically strenuous activities can be a bad idea. The lack of adequate nighttime rest stimulates the brain’s production of hunger hormones which increase food cravings and tempts you into eating far more than the body needs.

Unfortunately, poor sleep habits increase impulsiveness and may fuel addiction to not only alcohol and drugs but also food. This can make you want to eat any and everything that pops up in your head. (Daily Mail)

The result is weight gain. If you want to get an idea of the number of calories you’re burning, this Calories Burned During Sleep Calculator can help you do just that.

2. Get More Freaky

woman holding an unwrapped condom while her partner waits in bed

Having more sex is one of the smartest ways to lose weight while asleep. Not only is sexual activity enjoyable but it can calm down your temperature and allow you to have a night of bliss no matter the stresses in your life. (Medical News Today)

If you’re not a big fan of pounding the treadmill (like virtually all of us), sex can be a great way to lose some weight. A recent study revealed that men and women burn 101 calories respectively during less than 30 minutes of sex. 

Add a few sessions into your weekly agenda and you could end up shedding a ton of weight. Additionally, the hormones released after sex causes us to eat less which means a lower chance of expanding our bloated waistlines further. This is according to studies headlined by Dr. Elizabeth A. Lawson from the Massachusetts General Hospital’s Neuroendocrine Unit. (Nature)

3. Cut Your Food Portions at Night

Feeling hungry at night? That could pose a big dilemma especially if you’ve been keeping an eye on your waistline. Do you go to bed hungry and hope that you don’t wake up restless due to hunger pangs in the middle of the night or do you take the plunge and grab some dinner? While eating at night is not advisable, so is going to bed hungry.

The best way out is to compromise by eating light. Consume about a third of your normal portions or at most half. Eating a full meal close to bedtime can be counterproductive in many ways.

Not only will the food take longer to digest but the process can also take a huge toll on the body. From tossing and turning to heartburn as a result of acid reflux during digestion, it’s a lose-lose scenario whichever way you look at it.

For the best results, eat 2-3 hours before jumping into bed. (Very Well Health). This should allow you to have a great night and burn as many calories you can by morning.

Have you read the article we wrote on 7 Reasons Why Sleeping When Hungry is Bad? Click the link to check out why you should always eat something before going to bed.

4. Protein Shakes 

You’re probably aware that the higher the metabolism rate, the higher the amount of weight you lose. One of the best ways to maintain your metabolism during the night is to consume more protein and this is where protein shakes come in.

Not only do they contain fewer numbers of calories compared to animal-based proteins like red meat but they also make you feel less bloated. This means easy digestion at night and the ability to sleep soundly.

Eating a protein-rich diet can boost your metabolic weight loss by approximately 80-100 calories per day.

Besides, consuming more protein has the potential to decrease your appetite by making you feel full quickly. Many studies have revealed that those who eat more protein end up consuming 400 fewer calories on average. (Healthline)

Drinking the Muscle Milk Genuine Protein Shake from Amazon is the highlight of my day. It comes in 3 flavors that do not only taste delicious but it also boosts my metabolism for rapid weight loss. I could not recommend it highly enough.

5. Keep Processed Foods At Bay

Processed foods are usually filled with sugars, calories, and fats, ingredients that can knock back your weight loss efforts and erode any gains. Keeping them out of your diet as a whole may result in massive advantages for the waistline.

However, eating processed foods at night poses an even greater threat as the majority of them can be hard to digest and thus, consumes a higher portion of the body’s resources. This can interfere with your sleep, resulting in fatigued and groggy mornings.

6. Drink Water

blonde woman drinking a glass of water

Water is life – this is a saying we continue to hear regularly thanks to the amazing effects of water on the body. If you want to lose maximum weight at night, staying hydrated could be one of the most tried and tested ways to achieve that.

Firstly, drinking good amounts of water especially before meals can ease up the digestion process and decrease your appetite by making you feel fuller after consuming limited portions. Many studies have shown that drinking 0.5 liters of water supercharges the body’s calorie-burning levels by up to 30 percent in the immediate hour.

So drinking water at bedtime can be the boost you need to wake up with a good amount of calories burnt.

7. Regular Workouts 

The importance of sweating out regularly through an active lifestyle cannot be overemphasized. Working out helps boost your calorie-burning levels while replacing body fat with lean muscle. This increases metabolism levels all day meaning maximum weight loss from all other activities including sleep.

Working out also releases endorphins which make you feel good and relaxes the brain. This means falling and staying asleep deeper throughout the night for a good 7-8 hours. The result is the promotion of maximum calorie burning even during your sleep.

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8. Drink Coffee 

Coffee is rich in antioxidants that may do your body a lot of good. Unsweetened coffee, in particular, is a safe bet when trying to lose weight because it can supercharge your metabolism. Studies have revealed that caffeinated coffee can increase your metabolism rates by up to 11 percent.

Caffeine also influences the brain to release the hormone known as epinephrine which sends signals to the body to break down fat cells – a condition that can lead to weight loss as long as you’re eating fewer calories than you consume. (Healthline)

Besides, black coffee may give you a feeling of fullness after drinking even though its calorie-content is low. This can help you achieve a negative calorie balance meaning natural weight loss in the short-term and long-term.

While the benefits of coffee for weight loss is now obvious, it is important to stick to no more than 400 mg per day. Also, make sure to drink your last cup at least 6 hours before bedtime to prevent any negative effects on the ability to sleep.

Have you read the article we wrote on How To Sleep After Excessive Coffee? Click the link to check out some sneaky shortcuts to sleep like a baby despite your coffee addiction.

9. Bedtime Is Teatime

glass of tea with a green leaf

The most important method of inducing sleep is to relax the mind. Tea has been found to provide lots of mental-relaxation properties. It is, therefore, no coincidence that people from many cultures around the world consume a cup of tea before heading off to bed.

Unfortunately, many teas on the market contain higher amounts of caffeine – an ingredient that can keep you alert at night and rob you of sleep.

This is why you should stick to decaffeinated teas such as:

  • Decaffeinated Chamomile Tea
  • Decaffeinated Green Tea
  • Decaffeinated Cinnamon Spice Tea
  • Decaffeinated Peppermint tea
  • Decaffeinated Loose Leaf Tea
  • Decaffeinated Vanilla Chai Tea
  • Decaffeinated Oolong Tea
  • Decaffeinated Hibiscus Tea

Each of these teas offers natural properties that suppress hunger hormones and allow you to feel full. This means a lot less tendency to eat and a lower risk of consuming more calories than the body burns.

The teas listed above also provide great aromas that can awaken the senses and fast-track the trip to Dreamland much quicker. Chamomile tea, in particular, provides mild sedative effects that can induce restful nights among severe insomniacs. (Cup and Leaf)

A cup of the Twinings of London Decaffeinated Irish Breakfast Tea from Amazon sets me up for a great morning and a blissful night in the evening. It features the finest quality leaves to ensure the perfect brew every time.

10. Stick To Whole Grains At Lunch

Lunch is one of the most important meals of the day and this is where you need to fill up on your carbohydrate needs. Whole grains are healthy carbs that fuel the body and promote the ability to go through the whole day unscathed.

Since you’re more likely to be physically active in the day compared to the night, lunch is the best time to fill up. Expending the carbs become easier compared to eating it at night where it is more likely to be converted to fat due to the limited physical activity.

Consuming whole grains releases more insulin into the bloodstream which promotes higher quantities of serotonin and melatonin – 2 powerful sleep hormones that can reduce signs of insomnia.

Many whole grains also contain tryptophan, an amino acid that converts to serotonin and melatonin, giving you a great night of rest. (Natural Sleep Foundation). Here are some of the healthiest weight-loss and sleep-boosting whole grains:

  • Brown rice 
  • Oatmeal
  • Cornmeal
  • Quinoa
  • Granola
  • Muesli
  • Kamut
  • Farro
  • Millet
  • Buckwheat

11.Nighttime Fasting

If you want to lose maximum levels of weight overnight, intermittent fasting can be a great weapon to use. You can design a plan that allows you to eat from late morning to early evening. This prevents the consumption of calories later in the night when it is more difficult to burn.

Since you’ll be sleeping through most of the night, this trick can also boost the ability to achieve a negative calorie balance – a critical condition for weight loss. You can gain maximum benefits from this diet by having a set time where the kitchen is closed in the evening.

For instance, you may decide to eat dinner around 5:30 pm and close the kitchen by 6. Even if you consume breakfast at 10 am the next morning, that’s 16 hours of fasting. (Medical News Today)

Besides, the lack of late-night eating means little no digestion takes place at night, giving the body the freedom to focus on helping you achieve good sleep.

Have you checked out the article we wrote on Is it Bad To Sleep When Fasting? Check out the best ways to get maximum benefits out of fasting whether it is for weight loss or religious reasons.

12. Breathing, Meditation, and Stretching

Deep breathing and meditation can have mind-blowing effects for sleep. Taking deep breaths improves the supply of oxygen to the lungs and other parts of the body. This ensures the ability to calm down despite the storms you may be going through in your personal or professional life. (Very Well Mind)

Meditation makes use of various deep breathing and other relaxation techniques that battle restlessness. Even a 10-minute meditation session daily can increase the capacity for relaxation by lowering anxiety levels, controlling stress, and enhancing your cardiovascular health. (WebMD)

13. Lower the Bedroom Thermostat

person lowering the thermostat in a bedroom

A cool environment can promote deep sleep even among insomniacs and those who tend to toss and turn regularly. Not only do such environments boost the ability to fall asleep, but they also keep you sleeping throughout the night.

This can ensure that the body achieves all 5 stages of shuteye for a more satisfying experience by the time you wake up in the morning.

Studies have shown that the optimum temperatures for restful nights range between 60-67 degrees. The stipulated range makes it easier for the body’s temperature to cool down – a precondition for a good night of rest. (National Sleep Foundation)

Another study among diabetics revealed that switching on the air conditioner at bedtime or allowing in cold air from any source can lead to significant burning of belly fat.

Looking for the easiest ways to sleep cool without an Air Conditioner? Check out the article we wrote on the 19 Ways to Keep Your Body and Bedroom Cool Without A/C?

14. Get Minty

Love the smell of peppermint oil? Did you know that it can boost weight loss efforts as you sleep? Well, while some aromas can boost appetite and make you eat more, peppermint has been found to have the opposite effect.

A comprehensive study has revealed that smelling the scent of Peppermint oil every 2 hours makes you lose an average of 5 pounds every month. (Aroma Patch)

But how do you keep sniffing peppermint oil in the middle of the night when you’re supposed to be enjoying the realms of Dreamland? Just add a few drops to your pillow before hitting the hay. This should help you achieve memorable nights and wake up with a reduced appetite. 

Burning peppermint candles in your bedroom before going to bed can also work well. If you have no mint available, bananas, green apples, and vanilla are great options that have been found to produce similar effects for nighttime rest.

15. Hot Showers

Did you know that taking hot showers can transform the body into a fat-burning furnace? Yes, that’s right! Spending 30 minutes in a hot bathtub can lead to burning 130 calories, according to a study by a team in a London-based university.

This is the equivalent of the number of calories burnt when you walk briskly or run for 30 minutes. Hot showers also provide mind-calming effects that cool down the body temperature and provides sedation.

Thus, you’re able to enjoy the full 7-8 hours of sleep the body requires to burn maximum calories by morning.

16. Turn Off The TV

Turning off the TV especially at night can boost the body’s weight loss efforts. Not only does sitting, lying down, or reclining when watching TV burn minimal calories but it also makes you less energetic.

Too much TV may be addictive and eat into the time you spend outdoors as well as limit the ability to nurture relationships and get physically active to burn even more calories. (Very Well Mind)

Watching TV excessively can also increase your stress levels, making it harder to fall and stay asleep. Since the number of calories burnt in overnight depends on its duration, a TV addiction can be a huge drawback for weight loss.

17.  Ditch The Alcohol

2 beer bottles in front of a TV

Alcohol can have a detrimental effect on how much weight you lose. Many of us knock back a glass or two at dinner time which may not be a big deal. But drinking throughout the night can make a mockery of the other weight loss efforts.

For instance, the average can of beer contains 154 calories. Drinking 3 of those equate to almost 500 calories, which is a quarter of the daily intake experts recommend for the average male. (Men’s Health)

Additionally, taking excessive alcohol may interfere with the sleep cycle by causing dehydration. This means a frequent urge to pee and constant interruptions throughout the night.

Getting back to sleep might be difficult or even impossible after each bathroom visit. By the time morning comes, not only have you been robbed of the sleep the body requires but your overnight weight loss figures may also take a hit.

18.  Turn Off The Smartphone and iPad

Technology can be a huge disruption during bedtime. Gadgets such as iPads and smartphones emit blue lights which send signals to the brain that it is still daytime. This can delay the sleep process by tricking the brain to hold off on releasing melatonin and other vital hormones.

The result is that nodding off becomes more difficult and most people end up being a couple of hours short of their daily sleep requirements. (National Sleep Foundation)

Additionally, there are other distractions online from music videos to social media as news and other content that can keep the mind alert and awake.

19. Eat Tryptophan-Rich Foods 

Tryptophan-rich foods may be a great option for anyone who wants to lose as much weight as possible overnight. Tryptophan is a popular amino acid that converts to serotonin and melatonin in the blood. (Healthline)

Serotonin and melatonin are 2 powerful pro-sleep hormones renowned for their sedative effects on the body.

Popular foods that contain generous quantities of tryptophan include:

  • Turkey
  • Chicken 
  • Eggs 
  • Soy 
  • Milk
  • Pumpkin seeds
  • Fish 
  • Cheese
  • Peanuts
  • Tofu

20. Get Early Morning Light

black woman enjoying the early morning sunlight in her pajamas

Many of us avoid the early morning sunlight like a plague especially on days when we desire to sleep in. However, getting a good amount of morning sunlight can promote the chances of getting restful nights.

This is because the body’s internal sleep clock aka Circadian Rhythms dictates when and how long we can sleep.

By getting a dose of fresh morning light, the brain is informed that it is morning time and melatonin levels should be reduced in favor of Cortisol. Once nighttime comes, the brain begins releasing melatonin into the body meaning an easier way to sleep. (Tuck)

Thus, getting early morning sunlight clears up any confusion in the body’s internal sleep clock mechanism and keeps the sleep schedule on track.

21. Darken Your Room

As stated above, the circadian rhythms of the human body rely on light to determine whether it is daytime or night time. Darkening your room in the night sends strong indications to the brain to start pro-sleep processes.

The brain will immediately respond to it by releasing melatonin and other sleep hormones to cool down the body’s temperature, lower anxiety levels, and reduce the heart rate.

A darker room does not only promote quick sleep but also helps you stay asleep for much longer. It can be a great way to sleep in on a day you’re off work since the darkness can continue giving the brain the impression that it is still night time. (Time)

Switching off the lights and using light-blocking curtains are a few ways to achieve total darkness in the bedroom.

The NICETOWN Thermal Insulated Grommet Blackout Curtains from Amazon keeps my bedroom dark so I can enjoy maximum sleep. It also allows me to sleep in on weekends and my days off work.

22. Sleep Naked

Want to get the best sleep possible? Why not ditch the pajamas and other bedtime clothes? Sleeping naked lowers the body’s temperature and promotes blissful sleep.

This trick can also supercharge the body’s production of Oxytocin, a hormone that makes you feel good by providing stress relief as well as lowering anxiety and blood pressure levels. Thus, ditching clothes at bedtime enables quality shuteye meaning the ability to burn maximum calories overnight.

Besides, having a good night’s rest also suppresses hunger cravings and reduces a person’s appetite. This can be great for regulating body fat.

23. Sleep Early

Early to bed, early to rise right? Well, going to bed early is one of the most tried and tested ways to lose maximum weight throughout the night. It allows you to build a healthy and reliable sleep schedule for a lifetime.

Besides, hitting the hay early can help maintain your sleep schedule even if you go to work or school early. A 9 pm bedtime, for instance, allows you to enjoy 8 solid hours of sleep and still wake up at 5 am.

Thus, jumping into bed early can give you enough time to work out, commute, and still arrive at work at the right time. Sleeping early also trains the circadian rhythm into a cycle where it starts setting up the body to sleep a few hours after sunset.

Besides retiring to bed in time may eliminate the risk of piling on extra pounds due to inadequate sleep.

24. Skip The Chocolates

dark brown chocolates

Love to munch on a few bars of chocolate at bedtime? That could be the reason why you struggle to hit the sack. Dark chocolates, in particular, can contain significant amounts of caffeine – 3 times as much in the case of a 1.5-ounce bar of Hershey’s Milk Chocolate at 9 mg of caffeine.

Besides, chocolates contain theobromine, a stimulant that increases heart rates and causes sleeplessness. (NY Times)

If you still want to indulge your love of chocolates at bedtime, choose White Chocolate as they contain negligible amounts of caffeine and no theobromine.

25. Eat Slowly

Eating slowly may be a good way to lose weight because it does not only give you enough time to chew the food well but can also positively affect the size of your waistline. Studies of 60,000 diabetes patients over 6 years revealed that those who scarf down their foods usually weigh more than their slower-eating counterparts. (Forbes)

Another study also revealed than taking the time to chew more slowly decreases appetite by making participants feel fuller quicker. This means a lower calorie intake, better sleep, and of course, higher calorie burning throughout the night.

26. Spice Up Your Meals

Love ordering Chinese, Indian, or Cuban food? Well, these spicy foods can set up the body to achieve maximum levels of weight loss.

Spicy foods contain higher proportions of hot peppers like Chilli and Jalapenos rich in an ingredient called Capsaicin.

Capsaicin can enhance sleep by soothing various forms of pain which may be inhibiting the ability to catch some Zs.

It also increases weight loss by boosting the body’s internal heat which can skyrocket your metabolism rate by 5 percent and fat-burning rate by up to 16 percent. (HuffPost)

In simple terms, spices can ensure that the body burns more fat whether you’re awake or asleep.

The Feshjax Spices Set from Amazon is a permanent fixture whenever I cook. It provides amazing flavors for my favorite meals. It is definitely worth trying for anyone with a weakness for good food.

27. Take Probiotics

blonde woman eating yogurt with blueberries

Taking probiotics can be a great way to achieve your weight loss targets quicker. Certain probiotics have been found to prevent the absorption of fat from diets. This means even when you consume unhealthy foods, the amounts of fats the body absorbs will be minimal, at best.

Probiotics may also release hormones such as GLP-1 which suppresses appetite to promote weight loss. Additionally, they can also increase the levels of ANGPTL4, a protein that forces the body to burn its fat levels by inhibiting fat storage. (Healthline)

Some of the most popular sources of probiotics include:

  • Yogurt
  • Kefir
  • Kimchi
  • Temper
  • Kombucha
  • Miso
  • Pickles
  • Nato
  • Traditional Buttermilk
  • Sauerkraut

28. Brush Your Teeth After Dinner

The temptation to eat more can be easy to deal with when you’ve just brushed your teeth at bedtime. Anyone who cares about their oral health avoids consuming anything that may leave food particles in the mouth overnight.

Neither would you want to brush your teeth for a second time after dinner. Many others avoid eating during the first hour or so after dinner when they can still taste the peppermint and other core toothpaste ingredients.

This is why we recommend brushing the teeth immediately after dinner even if bedtime is a couple of hours away.

29.  Seek Help for Stress and Anxiety

Stress and anxiety can cause insomnia even among the healthiest sleepers. During intense levels of stress, there are usually high levels of the hormone Cortisol in the body. Cortisol inhibits sleep by keeping the mind alert and the body restless.

Additionally, stress hormones work inversely with sleep hormones. A higher level of Cortisol inhibits the production of sleep hormones and vice versa.

If you’re constantly depressed or stressed, seeking early treatment from your doctor can be lifesaving. Your doctor will analyze the condition and prescribe the right remedies that can help promote restful nights.

30.  Mindful Eating

Mindful eating is a technique of food consumption that relies on mindfulness- a Buddhist concept that opens the eyes completely to what you’re eating and any food cravings you have. 

This technique allows you to appreciate the taste of food, differentiate between hunger cravings and non-hunger cravings as well as the direct impact of food on the body as you continue to eat.

The benefits of mindful eating include taking the time to chew food properly for easy digestion as well as good portion control and avoidance of non-hunger food cravings.

31. Eat Fiber-Rich Foods

Fiber-rich foods can supercharge overnight weight loss in many ways. Firstly, they increase the person’s metabolism levels meaning the body is fired up to burn the maximum number of calories at each point in time.

These foods also release satiety hormones that can help maintain portion control during each meal.

Thus, eating the recommended 25 g of fiber daily can ensure superior weight loss during your sleep.


Here are 31 stunning ways to lose maximum weight while sleeping. All of these techniques are tried, tested, and backed with scientific evidence.

Remember, they usually work on optimizing the body’s metabolism, decreasing appetite, and increasing how much fat the body can burn.

Gabriel Smith

Hello, my name is Gabriel and I LOVE to sleep. Okay, you’re right, a lot of people do like sleep. But my passion is actually not sleeping. My interest lies in the “theoretical part”. What to do before bedtime. What a good night’s sleep is. etc. In short, how to sleep well. I hope you share the same interest as me, and enjoy reading everything about sleep.

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