Can you lose weight even when lying down? Sleep an extra hour a day and lose 24 pounds in three years

Review expert: Wang Xuejiang, professor at Capital Medical University

Recently, the National Health Commission announced the implementation of a three-year "Weight Management Year" action plan. Topics related to "weight loss" have frequently been on the hot search list and have become the focus of many friends. Many friends who have tried to lose weight must have tried various methods such as dieting and exercise, but the results were not ideal, and they were frustrated and disappointed with the repeated fluctuations in their weight.

But have you ever thought that the culprit for poor weight loss results may be hidden in our sleep? Can the legendary "lying down to lose weight" really help you lose weight? How should you sleep to realize the dream of "lying down to lose weight"?

1h Is there any scientific basis for “lying down to lose weight”?

In 2022, a study published in the Journal of the American Medical Association Internal Medicine recruited 80 adults aged 21-40, with a BMI between 25.0-29.9 (overweight/obese), habitual sleep duration of less than 6.5 hours per night, and stable sleep habits in the past 6 months. They were randomly divided into two groups: one was the extended sleep group (sleep time extended to 8.5 hours); the other was the control group (still maintaining their daily sleep duration).

Screenshot of research paper

Through experiments, researchers found that appropriately extending sleep time has an important impact on energy intake, energy expenditure and body weight. Specifically, the average sleep duration of the extended sleep group increased by about 1.2 hours/night, and significantly reduced daily energy intake by about 270 kilocalories, ultimately leading to weight loss. If this effect continues for a long time, the weight loss will be about 24 kilograms within three years.

1h The real reason why many people gain weight is insufficient sleep

So why can extending sleep time help you lose weight? In January 2025, researchers from Xiangya Hospital of Central South University mentioned a new sleep hormone called "Raptin" in a study published in the journal Cell Research. It is secreted by the hypothalamus during sleep and plays a key role in our energy metabolism and appetite regulation. When we fall asleep, the level of this hormone reaches its peak, which can effectively suppress appetite and help us control our weight. On the contrary, if you don't get enough sleep, the release of the "Raptin" hormone will be suppressed, your appetite will not be effectively controlled, and your calorie intake will increase, making it easier to gain weight. So the real reason many people gain weight is actually not getting enough sleep.

How can you lose weight by sleeping for only 1 hour?

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Ensure adequate sleep

If you want to "lose weight while lying down", you must first ensure the length of sleep. The "Healthy China Action (2019-2030)" provides a reference standard for Chinese adults, which is to sleep an average of 7-8 hours a day. It is also easy to judge whether you have enough sleep. If you wake up refreshed the next day and concentrate when working or studying, it means that you have slept well.

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Pursuing deep sleep

When we are in deep sleep, the body increases the secretion of leptin, a hormone that can suppress appetite, increase calorie consumption, reduce fat synthesis, and improve metabolic levels. If we do not get enough sleep or the quality of sleep is poor, the sympathetic nerves will become overactive, causing a large amount of hunger hormone to be secreted, and appetite will also "explode". You can improve the quality of deep sleep by relaxing your body and mind, avoiding strenuous exercise, drinking, and using electronic devices before going to bed, and improving the sleeping environment (such as keeping the bedroom quiet, dark, and at a suitable temperature).

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Maintain a regular schedule

According to the data of the "2024 Chinese Residents' Sleep Health White Paper", among the people surveyed, those born after 2000 are the main force of staying up late, with an average sleep time of 0:33; among the college students surveyed, 52% fall asleep between midnight and 2 a.m., and 19% fall asleep later than 2 a.m. If you want to "lose weight by lying down", you need to try to go to bed and get up at the same time every day. Don't go to bed early today, stay up late tomorrow, and make up for sleep the day after tomorrow. Such an irregular work and rest will disrupt the body's rhythm, interfere with hormone secretion and metabolism, and make "lying down to lose weight" out of reach.

1h In addition to "lying down to lose weight", you can also do this

Although extending sleep time can help lose weight, if you want to achieve better weight loss results quickly, you can also do this:

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Exercise regularly

The "Dietary Guidelines for Adult Obesity" issued by the General Office of the National Health Commission mentioned that insufficient or lack of physical activity and a sedentary lifestyle are important causes of obesity. It is recommended to perform 150-300 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, jogging, swimming, etc., combined with 2-3 days of resistance exercise, 10-20 minutes each time.

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Slow down your eating speed

Chewing slowly not only helps increase satiety, but also reduces food intake. Studies have shown that slowing down your meal speed can lower your BMI and reduce the risk of weight gain. It is recommended to arrange your meals in a reasonable order, eating bulky foods first, then solid foods, and finally liquid foods, so as to better control your food intake.

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Manage your emotions

Negative emotions such as stress, anxiety and depression can trigger hunger through an imbalance of neurotransmitters, leading to overeating. You can relieve your emotions and maintain a positive mental state through meditation, yoga, mindfulness and other methods.