Lose Belly Fat While Sleeping – Music To Your Ears?

By | May 23, 2016

Lose Belly Fat While Sleeping

You read the title right! you can lose belly fat while sleeping, in fact, if you don’t get your sleep pattern right you will be fighting an uphill battle.

In this post, want to show you how important sleep is! how much sleep you should be getting each night and why quality is better than quantity.

Also during this post going to make the science behind sleeping and weight loss simpler for you and how you can improve the quality of your sleep.

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How Much Sleep Should I Have?

Like most things in life, everyone is different but most commonly advised is 8 hours per night.

When they say 8 hours what they really mean is 8 uninterrupted hours so you can go through the proper sleep cycles.

I am a terrible sleeper or I was until I monitored my sleep with a FitBit  and then actioned once I knew how well I slept.

My Experience With Sleep

Some of you may be able to relate to this as that’s why you have ended up reading this.

Not sure when my sleeping pattern become so poor but I am sure it become progressively worse, at one point I was going to work on about 2 hours sleep it was a living hell!!

My sleeping now is not perfect but is a whole lot better than it used to be and I will tell you what I have done to increase my sleep from 2 hours to a full nights sleep later in the post.

lose belly fat while sleeping

Different Cycles Of Sleep

There are 5 stages to your sleep pattern, this pattern usually lasts between 90 minutes and 110 minutes.

Stage 1 – This is when you drift off and you can wake relatively easy, your muscles and eye activity will slow down during this stage.

Stage 2 – Eye movement stops now and your brain starts to relax providing fewer brain waves, however occasionally you will have a burst of brain waves.

Stage 3 – Your brain is now extremely slow, with intervals of faster waves but smaller.

Stage 4 –  Your brain is now in full relax mode with no faster smaller brain waves, that was happening in stage 3

Stage 5 – Also known as REM (rapid eye Movement) in this stage is where you will find yourself dreaming and your muscles and eyes  will be moving.

That is the 5 stages of sleep if you’re only receiving a few hours each night or having a lot of interrupted sleep then your not getting proper quality sleep and that’s when you can actually put on weight.

How Sleeping Helps With Weight Management

Most importantly the reason why you come to this post, you want to lose weight!

The most obvious are, you’re so tired that you can’t be bothered to cook so you eat junk with a lot of calories in for a sugar fix to help stay awake, you drink energy drinks or more coffee adding even more calories, your too tired to exercise so you put it off…..again!!

The not so obvious, besides the points made above, when we don’t have proper sleep our bodies produce hormones that will make us gain weight, most notably are this three Leptin, Ghrelin and Cortisol.

Leptin, this hormone tells you when to stop eating inadequate sleep stops you from producing this hormone meaning you will eat more.

Ghrelin, this hormone tells you when to eat and inadequate sleep makes you produce more.

Cortisol, this hormone is the stress hormone keeping you in the vicious cycle more stressed you are, the poorer the sleep!

As you can see the consequences of poor sleep can have a real negative effect on your waistline not to mention everyday life.

The good life...

The good life…

How I Broke My Cycle

This isn’t the easiest way but it will work, but a part of my sleep deprivation was due to undiagnosed depression, this could be the case for you as well so well worth a medical check up to be on the safe side.

Back to my way, I knew that I had to break the cycle and Although I Felt so tired I could fall to sleep on a washing line I had to exercise there was no other way.

After all, I am in the fitness industry telling everyone the benefits of exercise, and heres me in such a vicious cycle exercise was the last thing on my mind.

Enough was enough I went for a 10 min run to start off with, just around the block but the feeling of energy was immense and could feel my endorphin’s (happy hormone) addiction coming back.

I did this for about a two weeks, low and behold my sleep was slowly going up from 2 hours to five hours.

These five hours remained the same for about 2 months but it was enough, enough to give me energy for more of a complete exercise programme.

Now I get at least four-five good nights sleep a week, I also invested in a night mask and a sunrise alarm clock to help me wake up naturally.

Sunrise alarm I use

Sunrise alarm I use

Tips For A Better Nights Sleep

Of course, you don’t have to do it my way but believe me it may be hard but it will be worth it!

Use these Tips for better nights sleep-

  • Black out your room or wear a night mask 
  • Don’t have caffeine after 4pm.
  • Eat foods such as porridge, turkey or bananas great at realising sleep hormone.
  • Don’t eat rich foods that may cause heart burn.
  • Don’t go to bed on empty stomach.
  • No electricals such as T.V, mobiles etc


Now we know that a good sleep pattern will help you lose belly fat while sleeping, it’s time to start putting it in practice as this is a vicious circle that if you don’t break it, its unlikely it will get any better.

I highly recommend you start with exercise even if it’s a little, its a start! try and stay away from any kind of over the counter sleep tablets there a waste of money, a night mask and sunrise alarm are also a great addition.


If you like this article or sufferer of sleep deprivation please leave a comment below



19 thoughts on “Lose Belly Fat While Sleeping – Music To Your Ears?

  1. Naima Lynah

    All great points, I see where I need to make some changes. I have noticed that when I have a good nights sleep I wake up and weigh myself (after being up a half hour) and I have lost some weight but considered it to just be water loss.

    1. Steven Varley Post author

      Hi Naima,

      You could possibly be right about water retention as its normally a longer process than just one night but weight loss is still weight loss……

  2. Cheng

    Hello Steve,
    I’ve learned which hormone is my culprit when I’m sleep deprived. With understanding and clarity, I’m able to be more focused and discipline to control my weight gain problem. Thank you very much for your sharing.
    Quick question about the 5 phases of sleep pattern. Is stage 3 & 4 considered as deep, restful sleep?
    Sincerely, Cheng

    1. Steven Varley Post author

      Hi Cheng,

      If you don’t mind me asking what hormone is the culprit? 3-4 is known as the deep part of your cycle as your completely still as in no eye or muscle movement and brain slows down.

  3. Elias

    The title is catchy, never thought of the possibility even of having a correlation between good sleeping habbits and weight, but it’s now more obvious as you explained about the hormones and their effect on your body. Btw it would be benefical to add the sources of where you got these information as it gives you more liability, especially because it is a “health” issue. Other than that great job there!

    1. Steven

      Hi Eiias,

      Thank you for stopping by, everyone seems so focused on the training and diet part of losing weight and not worry about the recovery.

      In today’s society sleep isn’t a priority and most people are in sleep debt! including myself but is so important in the regulation of hormone production.

      I will find the links again and submit for people to see the science behind it.

      Whats your sleep pattern like?

  4. Charlie

    I would love to lose belly fat by sleeping. I sleep just fine at night. I seldom have any problems sleeping. My wife is the exact opposite. She gets very little sleep at night. I’ve been telling her she needs to get more exercise to sleep better. I’ve also told her to have set times for going to bed and getting up. The body likes set routines so falling asleep is easier if you go to bed the same time everyday. I’ll tell her about your advice of eating turkey or a banana before going to sleep. That is a really good idea.

  5. Joe

    Oh man, what a timely article for me! This is what has been happening for about two weeks… of course I am also guilty of falling asleep watching movies on my laptop. Do you think that accounts for interrupted sleep?

    I had never seen a sunrise alarm either! That looks like a good investment. I agree wholeheartedly on exercising during the day. It really does get you in sleepy mode faster, provided you don’t nap before bedtime.

    Good article, thanks for the info!

    1. Steven Varley Post author

      Hey Joe,

      For some people falling to sleep to T.V or laptop or any other device, however, you may not get the full cycle of sleep do you wake up tired?

      the sunrise clock is a real winner….

  6. Liz

    I too don’t get enough sleep at night. I either wake up all the time, or I have trouble getting to sleep in the first place. I have been starting to exercise, and yes it does help. I love the sunrise alarm, I will have to check it out. My problem is that my brain doesn’t shut off. I have tried over the counter sleep aids, but they just make me tired in the morning. I will try your other suggestions. Thank you.

    1. Steven

      Hi Liz,

      Can totally relate to not being able too shut off! Also tried sleep aids myself and there not good and you build tolerance up to them as well making the cycle more vicious.

      Have you ever tried yoga or other forms of meditation for your sleep cycle?

  7. Terrance Williams

    This is the first I have come in contact with this idea. It really makes a lot of sense when you really think about it.There is so much information on sleep but never before have I seen it linked to over-weight. The post is very well set up with plenty of space throughout to let your eyes follow along easily. A very good reading experience.

  8. Cathy

    This is so true. I noticed that whenever I don’t get enough sleep for a long period of time, my waist tend to be more ‘flabby’ and I have a hard time fitting into my jeans.

    To solve this problem, I’ve actually been sleeping with ear plugs for the past one year. I am a light sleeper and surrounding noise is the main culprit that causes my sleep deprivation.

    However, the current one is starting to wear off. Do you have a good brand to recommend for sleeping ear plugs? Thanks.

    1. Steven

      Hi Cathy,

      I have never been a light sleeper I just wake up for what reason….. I have no idea.

      Unfortunatly I dont know of any good brands

  9. Xander

    Really interesting and enlightening post. We always hear about how important sleep is for us but never really put it into practice. Reading this really educated me on why I need my zzz’s. Thanks for all the tips and advice. i will be putting these into affect, and hope for the best.

    1. Steven

      Hi Xander,

      Glad you enjoyed this post, I think the problem with sleep is science still dont fully understand it so there is never no importance put on to it unlike training and food.

  10. Martina

    Love this post – its super useful. I totally agree with this and can relate at getting into an awful cycle of sleeping less and less every night. It’s easy to say just sleep more, but its hard to actually buckle down and do it. I think that spreading the message of how sleeping more will massively help weight loss will make a huge difference in motivating people to sleep more! So keep it up 🙂 If you have any other tips on sleeping aids, I would love to hear them.

    And the best thing is that when you sleep more, you can feel the difference in a few days. Feeling more energized, feeling lighter and feeling less stressed, and of course this all tied together with loosing weight.

    1. Steven Varley Post author

      Hey Martina,

      You can definitely feel the difference in a few days and will have more energy to workout and prepare your meals too, helping you lose even more weight!

      When people just sleep more doesn’t actually help how bad did your sleep cycle become?


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