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Sleep Position for Weight Loss

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Update: June 21, 2023
6 min read

Written by

Rahul Upadhyay
Content Writer
Sleep Position For Weight Loss

Trying to lose weight can be an actual struggle. It sometimes feels like an impossible task, all the more with different styles of diet and exercise. But did you know that there are sleep positions for weight loss that can accelerate the process? Today we are going to tell you all about it. Read ahead!

Can You Really Burn Fat While Sleeping?

Yes, people do lose weight while sleeping. But mainly, water weight loss occurs via excessive sweating and breathing. But don’t dismiss sleep. While you may not burn much fat while asleep, sleep is vital to help you lose weight. Poor sleep habits are one of the main reasons for weight gain and obesity.

Sleeping Position to Lose Belly Fat 

Wondering how to get a flat stomach while sleeping? The good news is that there are a few sleeping positions to lose belly fat. Take a look below. 

Sleeping On the Stomach – Prone Position

Prone Position

How to lose belly fat while sleeping? You can try the prone position. Here, you just lay down on your stomach and chest with your back up.  Does sleeping on your stomach flatten it? Sleeping in a prone position puts pressure on the stomach and prevents excess fat accumulation. However, this is not the healthiest position, and analysis shows that it can lead to sclerosing cholangitis in critically ill patients with influenza. So, does sleeping on your stomach help you lose weight? Well, more research is still required on the subject, but if you are a stomach sleeper, you can try it out. Some of the tips you can follow to sleep on your stomach comfortably include:

  • Use a pillow, or don’t use one because your head and neck are less angled when the pillow is flat.
  • You can also put a pillow under your pelvis to keep your spine in a neutral position and take any excess pressure. 
  • Always stretch well for a few minutes to put your body back in its natural alignment. 

Sleeping On the Back – Supine Position

Supine Position

The supine position is when you sleep on your back. While sleeping on your back is one of the most common positions. It is also beneficial to people suffering from lower back pain and helps maintain natural spinal alignment. Also, sleeping on your back can reduce the development of facial wrinkles and lines. But is this the best position to lose belly fat? While some people believe this can be an ideal position to lose belly fat, there is little research on this subject and further analysis is required. However, if you sleep on your back, you can use the tips shared below to make it extra comfortable.

  • You can place a pillow below your knees as it can help reduce the pressure exerted from the back and the stomach. 
  • If you are someone with respiratory issues, you can keep your head slightly elevated. 
  • If you have sleep apnea or snore excessively, this position is not for you.

Essential Factors to Lose Belly Fat While You Sleep

If you want to know how to lose belly fat overnight while sleeping, apart from sleep position to lose weight, you can also make use of the below-given tips to accelerate weight losing process while enjoying a deep, peaceful sleep.

1. Drinking Green Tea During the Day 

Green tea has been known for a plethora of health benefits, including weight loss. While green tea has only recently started gaining popularity, it has been used in Chinese tradition for ages. Drinking green tea before bed can be one of the best ways to sleep to lose weight. As per research, green tea contains caffeine and a flavonoid called catechin. These compounds help you lose weight by speeding up your metabolism and breaking down any extra fat.

2. Cooling Down the Room Temperature

According to research, it was seen that when exposed to cold temperatures enhanced insulin sensitivity and glucose tolerance while helping reduce obesity-induced inflammation. In addition, the cool temperature can also aid metabolic health, speeding up weight reduction. So, before you hit the sheets, turning the temperature down between 50 to 55 degrees Fahrenheit can be great. 

3. Sleeping In a Completely Dark Room

One of the things you can do to lose weight is to sleep in a cool dark room. According to research, too many lights while sleeping can suppress melatonin, the sleep hormone, and affect your circadian regulation of metabolism.

4. Getting Enough Sleep

Good sleep is essential to help you lose weight as it regulates the hormones and immune system function. Also, when you become sleep deprived, it can lead to a hungry brain, where you tend to binge eat. Therefore, opt for a consistent sleep schedule. Sleep is one of the important things you need if you are trying to lose weight.

5. Turning To Night Time Weight Loss Supplements 

You can always turn to supplements to help you lose weight. When taken at night, some of them can have a substantial effect. However, speaking with your doctor before taking any supplements is crucial.

6. No caffeine at least 6 hours before sleep 

Caffeine stays in your system for almost 10 hours. So, when you consume caffeine about 6 hours before sleep, there are chances that it will linger in the system and disturb your sleep.

7. Do some light exercise every single day

Apart from diet, light exercising is essential to losing weight. Just 15 minutes of walking or any other activity can help you and reduce the risks of chronic conditions. 

8. Try abdominal breathing 

We, humans, can flush out almost 70% of toxins by breathing.  Now, with shallow breathing, the toxins keep accumulating. Therefore, try deep abdominal breathing. Abdominal breathing improves blood circulation and tones the abdominal muscles. 

Avoid bright lights, and screens (such as your mobile phone, computer or TV) 1 hour before bed

Melatonin is a hormone that is essential in regulating your sleep-wake cycle. Now, how much melatonin your brain produces depends on the amount of light you are exposed to. Therefore, to ensure your brain is better prepared for sleep and can produce optimal melatonin before bed, dim the lights and keep away from electronics at least an hour or two before bedtime. 

Now you know what sleeping positions help you lose weight. However, the tips mentioned above can accelerate the weight loss process. Finally, make sure you enjoy a good night’s rest.


Does sleeping on your stomach help lose weight?

Some people believe that sleeping on the stomach can be good for weight loss. However, research is still needed, and sleeping on the stomach is not suitable for all.

Is there a way to lose weight while sleeping? 

Yes, you can lose weight while sleeping. Make sure you try the methods mentioned above to help you out, such as green tea before bed, keeping the room’s temperature cool and dark, etc.

How should I sleep in order to lose weight? 

Sleeping on the side is said to be beneficial for you as it helps improve your sleep, weight loss and pain. And it is believed that sleeping on the left side can be beneficial for your digestive system and also helps prevent the accumulation of fat.

How can I lose 2kg overnight? 

Losing 2 kilos overnight is not advisable and also not possible. However, some of the things you can do to lose weight include:

  • Have a balanced meal 
  • Try green tea 
  • Opt for supplements after consulting with your doctor
  • Exercise regularly
  • Try yoga or meditation regularly
  • Don’t overindulge or eat less 
  • Consume more fruits and vegetables
  • Avoid sugary products

Which sleeping position burns the most calories?

Sleeping on your side is said to be beneficial for weight loss.

Which sleeping position is best for weight loss?

Sleeping on your left side is suggested as the best sleeping position for weight loss. This position can potentially improve digestion, reduce acid reflux, and enhance lymphatic drainage, all of which may indirectly support weight management. It’s important to note that while sleeping position can have some impact, it’s just one aspect of an overall healthy lifestyle for weight loss.


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Written by

Rahul Upadhyay
Content Writer
10 years of experience as a content writer Previously worked as a copywriter for a health journal Ability to write in a variety of formats, including articles, white papers, and clinical trial summaries

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