Doctor-approved night-time habits that boost calorie burn while you sleep

While sleep is essential for rest and repair, it can also play a role in your metabolism. Experts say there are simple lifestyle habits that may help you burn more calories even while you’re asleep.

Dr. Daniel Atkinson, GP and clinical lead at Treated, explains that the calories you burn at rest, your Basal Metabolic Rate (BMR), are influenced by factors such as age, weight, lifestyle, and sleep quality.

Cooler rooms can help

Sleeping in a cooler room may improve metabolic function and enhance sleep quality, Dr. Atkinson says. Cooler temperatures help you fall asleep faster and may benefit respiratory health.

Prioritize sleep

Getting enough sleep is crucial. A deficit can disrupt hormones like ghrelin, the “hunger hormone,” increasing appetite and encouraging unhealthy food choices that slow metabolism.

Avoid late-night eating

Eating close to bedtime can sabotage calorie burn. Your body processes food less efficiently while you sleep, potentially leading to weight gain.

Build muscle and eat smart

Increasing muscle mass boosts BMR, since muscle requires more energy than fat. Weight training, combined with a diet rich in lean proteins, fiber, fruits, and vegetables, can help maintain a calorie deficit and support weight loss.

On average, adults burn 40–55 calories per hour during sleep, though individual results vary. Incorporating these doctor-approved habits into your routine can help maximize calorie burn while you rest.