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Article: Losing weight while sleeping

Abnehmen im Schlaf
5 min

Losing weight while sleeping

Lose weight While you sleep – does it really work? "Slimming while you 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 here what influence our sleep has on body weight and whether a restful night contributes to successful weight loss.

Table of contents

      1. Slim while you sleep
      2. How sleep affects weight loss
        1. Natural metabolism & fat burning
        2. Control of energy and fat metabolism
        3. Promotes muscle building and fat burning
        4. Regulation of hunger and satiety
      3. Slim & healthy with good sleep
        1. Conclusion

        1. Slim while you sleep

        More than two-thirds of men and women in Germany are considered overweight. Today, an increasingly unhealthy and inactive lifestyle is leading to an inability to maintain a healthy weight, even though our weight is crucial for the healthy functioning of our body and mind. Numerous weight-loss methods, such as low-carb, paleo, and especially slim-while-you-sleep diets, promise rapid success in the fight against excess weight. This supposedly makes it possible to achieve weight loss without major effort or drastic deprivation, and to lose those annoying pounds as if by magic while we sleep. But what impact does sufficient and restful sleep really have on body weight?

        2. How sleep can affect weight loss

        Natural metabolism & fat burning

        Our body generally stores excess energy as energy reserves in fat and muscle cells to be used and "burned" later. Because our organism constantly needs energy, fat metabolism and the associated reliance on the body's own fat stores is a continuous process that occurs constantly. During sleep Numerous building, repair, and regeneration processes take place in the cells, metabolism and hormone production are running at full speed, and our brain processes the experiences and information of the day. Even during sleep, the body needs a lot of energy, which is why fat metabolism is active and fat stores continue to be depleted – we lose weight.

        How long Studies have shown that the amount of energy we need during sleep is crucial for how much of the energy we need comes from the breakdown of muscle mass or excess fat reserves. With sufficient sleep, it has been shown that more than 50% of the weight lost is fat, whereas with three hours less sleep per night, significantly more muscle mass was lost and only up to 25% was lost from fat.

        Here you will find out how much sleep we need each night.

        Control of energy and fat metabolism

        Cortisol, known as the stress hormone, plays a key role in our sleep-wake cycle. While Sleep hormone melatonin While sleep 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 neurotransmitters, cortisol is responsible for our energy levels and, among other things, regulates the body's energy supply by stimulating the breakdown of sugar, protein, and fat. Healthy sleep therefore promotes a balanced cortisol level, which promotes fat loss, which is important for weight loss, and can, in turn, have a positive effect on sleep patterns.

        Hormone im Schlaf: Cortisol und Wachstumshormone (HGH) im Schlaf

        Promotes muscle building and fat burning

        At night and especially during deep sleep phases, essential growth hormones (Human Growth HHormones are released, which play a key role in the development of new cells and muscle structures and also stimulate fat burning. Healthy, deep sleep therefore promotes muscle and cell growth while simultaneously supporting the breakdown of excess fat reserves.

        Regulation of hunger and satiety

        The feeling of hunger and satiety is primarily controlled by the two hormones leptin and ghrelin. While we produce increased amounts of the appetite-stimulating ghrelin while awake, leptin, which is produced directly in fat cells, ensures that we don't feel a strong sense of hunger during sleep, and thus feel no appetite. Studies show that a lack of sleep impairs the ghrelin-leptin cycle and thus promotes a strong feeling of hunger during the day. Therefore, getting sufficient and restful sleep contributes to the healthy functioning of the body's natural hunger and satiety sensibilities and prevents, for example, nasty cravings that can hinder a balanced diet and targeted weight loss.

        3. Slim & healthy with good sleep!

        Schlank im Schlaf: Die Schlafdauer ist entscheidend für einen Gewichtsverlust

        Ultimately, it becomes clear that sufficient and restful sleep is certainly one of the most important prerequisites for healthy weight loss. However, the effectiveness of natural fat burning and the hormonal and metabolic processes that take place during sleep in the weight loss process really depends on many other factors. For example, nutrition during the day and before going to bed plays a crucial role, for example, because our body is unable to complete digestion and fat burning simultaneously. However, good sleep alone is not enough for sustainable weight loss and maintaining a healthy body weight. "Slimming while you sleep" is therefore not a real myth, but one of many building blocks of a healthy lifestyle, which is ultimately the basic prerequisite for achieving and maintaining a normal body weight and a healthy everyday life.

        4. Conclusion

        • Fat burning and fat metabolism also take place during sleep to provide the body with energy for regeneration
        • The length of sleep 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 behavior and promotes the breakdown of body fat
        • Growth hormones released during sleep stimulate fat burning and the development of cell and muscle structures
        • The hormone leptin is produced during sleep and acts as an appetite suppressant against strong appetite or hunger attacks
        • Weight loss through sufficient and restful sleep is possible, but ultimately depends on other factors and is only one of many factors for healthy weight loss and a healthy body weight

        Best wishes and see you soon!

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