How Many Calories Do You Burn While Sleeping?
The answer to this question depends on a long time series of factors, first of all (sex, constitution, physical activity, metabolism, etc.). Indicatively we can say that, on average, the amount of calories burned during sleep is around 50 - 53 per hour, for a total of about 400-500 for those who sleep 8 hours straight.
For many of us it's not easy to get a good night's rest. Sleep is essential for growth and muscle recovery, and without it, some studies have shown that we are more prone to gain weight and our recovery is hindered when we don't get enough sleep.
Muscles play an important role in our metabolism and allow us to burn calories while we are awake or while we sleep!
# 1 Try to sleep for at least eight hours
8 hours of sleep is the perfect time for many people and in an ideal world, you shouldn't never sleep less.
Try to plan your night out so you can go to bed earlier and get the benefits of eight hours of sleep whenever possible.
# 2 Slow-digesting protein before bed
Casein is a protein slow digestion and ideal to consume before going to bed. It forms a gel in the stomach and the protein is slowly released into the body, ideal for a snack before bedtime. 
Food sources of casein include:
? Yogurt
? Milk flakes
You can also buy it as a supplement and make a delicious smoothie before going to bed, making sure your muscles get all the nutrition they need to fast through the night.
# 3 Turn off the phone
Technology is a curse when it's time to sleep. Some studies show that the light emitted by phones it stimulates the brain, making it more difficult to fall asleep.
Computers can cause the same problem, so try to stay away from technology for at least an hour or two before bed for better sleep quality.
# 4 Plan out a good routine
We all have our habits and sleep regularly at night, it can contribute to a better quality of sleep. Your routine might be getting ready for bed, reading a book, or taking a bath, but having a routine will help you relax and let your body know it's time to go to sleep.
Yoga is an excellent activity to do before bed, as it helps you relax. Going to sleep and waking up regularly at the same time will also schedule yours biological clock making it easier to follow the same routine.
# 5 Avoid any stimulants before bed
It may seem obvious, but many people don't even know they consume stimulation during the evening. The coffee is one of many, but many don't realize that cola, and even some protein bars, may contain caffeine that interferes with sleep.
Many train in the evening and might hire a Pre-workout containing caffeine before starting. It may be difficult to dispose of later and still feel the effects.
# 6 Reduce stress before bed
Have concerns when it's time to sleep, it keeps you awake so it's important to try to avoid it as much as possible. If you feel pressured for work, consider writing a list of the tasks you need to do the following dayso that you won't feel the burden of having to remember it while trying to sleep.
If you feel really stressed, try doing a relaxing activity for a while and then try to sleep again, rather than lying on your bed wide awake, telling yourself you can't sleep!
# 7 Herbal teas
Le herbal teas like chamomile, they are famous for relaxing effects that they have on the body.
If you're having trouble sleeping, consider a cup of herbal tea before going to bed, to help you relax. Try chamomile tea!
A Message to Remember
Sleep is essential to have results in the gym. Your training is directly influenced by the quality of your sleep, as well as your results.
By following the tips we have talked about, you should improve your sleep quality, which will directly affect you your results!
