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One Hour of Extra Sleep Can Reduce Daily Calories By 270, A Study Says

A new study has shown that adding an hour or so of sleep every night could help people lower their daily calorie intake by 270 calories. The University of Chicago conducted a clinical trial with 80 adults to examine the effects of sleep on obesity. Researchers found that getting more sleep could result in a weight loss of approximately 11kg (26lb) over three years.

According to a report released in the journal Jama Internal Medicine after counseling to improve their sleeping habits, overweight young adults who usually sleep less than 6.5 hours per night could add an average of 1.2 hours of sleep per night. According to the results, extra sleep reduced people’s intake of 270 calories per day on average. Many people find that sleeping more leads to a 500-calorie reduction in daily caloric intake.

One of the University of Chicago’s sleep center doctors, Dr. Esra Tasali, said that the study’s original purpose was not to investigate weight loss. But within just two weeks, we have quantified evidence showing a decrease in caloric intake and a negative energy balance – fewer calories are consumed than are burned. Keeping healthy sleep habits for an extended period will result in clinically significant weight loss.

Many people are trying to find ways to reduce their caloric intake to lose weight – by simply sleeping more; you might be able to reduce it considerably. According to the scientists, the study did not restrict participants’ diets. Instead, they slept in their beds and tracked their sleep using wearable devices. The participants followed an otherwise normal lifestyle without being instructed on diet or exercise.

Dr. Tasali said that most other researches in this area are short-lived and only lasts for a couple of days. She said that the participants’ food intake is usually measured by how much they consume from an offered diet. The participants in our study were only allowed to change their sleep and eat whatever they wanted, without food logging or any other method of tracking their nutrition.

Using a clinically-proven, urine-based test, the researchers tracked changes in people’s energy stores to determine how many calories they consumed. In this test, an individual drinks water in which hydrogen and oxygen atoms are replaced by uncommon but naturally occurring, stable isotopes that can be easily detected.

A bedtime habit improved by the counseling involves limiting devices before going to sleep, such as mobile phones. Dr. Tasali said that practicing these helped people get more sleep. Moreover, she said that participants could change their bedtime routine enough to increase sleep duration after just a single sleep counseling session. Individuals received personalized advice on how to improve their sleep duration by learning about good sleep hygiene and discussing their sleep environments.

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