9 Drinks That Burn Fat While Sleeping (From A Dietician)

Dr. Harshi Dhingra, MBBS, MD
Published by Dr. Harshi Dhingra, MBBS, MD | Medical Doctor
Last updated: November 29, 2023
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In my many years of medical practice, I've come to recognize the pivotal role of sleep in weight management. Even with optimal nutrition and physical activity, insufficient or disrupted sleep can significantly impede weight reduction efforts. Sleep should be acknowledged as a critical component of any weight loss regimen.

To address this, I often suggest certain nocturnal beverages to my patients. These drinks are not only conducive to initiating sleep but may also aid in metabolism and fat reduction during sleep.

Having researched and gathered substantial patient feedback, I've curated a list of these beneficial beverages for those seeking to enhance their weight loss journey through improved sleep quality.

Quick Summary

  • To promote weight loss overnight, consider consuming bedtime drinks like milk, ginger tea, and chamomile tea. These beverages can enhance metabolism, aid sleep, and support nighttime fat burning.
  • During the REM (Rapid Eye Movement) cycle of sleep, the body's glucose metabolism increases, accelerating calorie burning and potentially aiding weight loss.
  • While these drinks can boost metabolism and promote sleep, it's essential to maintain a balanced diet, regular exercise, and proper hydration for optimal weight loss results.
  • While these drinks offer potential benefits, relying solely on them for weight loss might not yield significant results. It's crucial to approach weight loss holistically, combining dietary choices with physical activity and adequate sleep.

9 Best Drinks to Lose Weight While Sleeping

Based on my professional expertise, here’s a list of some of the best bedtime drinks to help you burn fat while sleeping.

1. Milk

Splash of milk in a glass

A glass of milk is loaded with calcium and tryptophan. Calcium helps your brain use tryptophan to create melatonin, which induces sleep [1].

Additionally, milk also contains two kinds of protein — whey and casein.

Casein is known to enhance long-term muscle building [2].

You can add a little turmeric powder to your milk to give it a bit of flavor, which can help boost metabolism and promote weight loss [3].

2. Ginger Tea

Having tried various natural fat burners myself, ginger tea stands out not only for its efficacy but also as a consistent favorite among my patients, showcasing tangible weight loss benefits.

We found it to be one of the best drinks to get your body into a fat-burning mode when you sleep.

Ginger is also high in antioxidants and anti-inflammatory compounds and may improve digestion [4].

To make the perfect cup of ginger tea, add some grated ginger to a cup of boiling water and let it steep for 20 minutes.

To make the best out of your weight loss, we highly recommend taking natural fat burners to boost your results: 

3. Chamomile Tea

Close up image of chamomile tea in a mug

Chamomile tea is probably one of the most popular bedtime drinks. It’s a perfect nighttime drink because it increases your glycine levels, which relaxes your nerves and helps you fall asleep [5] [6].

Research also suggests that chamomile tea can help you lose weight, assist your glucose control, and settle an upset stomach [7].

4. Grape Juice

I've incorporated grape juice in my fitness regimen, and this is not just for its delightful taste but also its rapid weight loss properties, backed by scientific studies.

Grapes contain antioxidants that convert calorie-storing white fat into calorie-burning brown fat [8].

Studies show consuming simple carbs (like those found in grape juice) causes nighttime insulin secretion, which can help regulate your body’s circadian rhythms [9] [10].

5. Cucumber and Parsley Juice

With high fiber and almost no calories, this green juice makes an excellent bedtime drink that will burn fat and help you fall asleep.

Cucumbers are high in magnesium, which is known to improve sleep duration and quality [11] [12].

And parsley is a great source of vitamins A and C, which have important antioxidant properties [13].

6. Aloe Vera Juice

Aloe Vera juice in a glass jar

During my weight loss struggles, I stumbled upon aloe vera juice. Not only did it become a delightful addition to my diet, but its health benefits also played a pivotal role in my fitness journey.

It's loaded with electrolytes that can improve sleep and regulate water balance, both of which can aid weight loss [14].

7. Soaked Fenugreek Water

Fenugreek generates body heat and is known for burning fat at night. This age-old drink has been used to regulate blood sugar levels as well.

Fenugreek is also known to be an excellent antacid [15]. So, fenugreek water is a great way to keep it in check if digestive issues ail you before bedtime.

To make it, add crushed fenugreek seeds into a cup of boiled water. Let it steep for three to five minutes. Strain the seeds with a regular strainer, and your drink is ready.

8. Kefir

Kefir is a drink made from fermented milk. It’s an excellent probiotic-rich drink that increases the level of healthy bacteria in your gut and promotes better digestion [16].

This yogurt-like drink may improve sleep quality and enhance your exercise performance [17] [18].

It’s also known for boosting metabolism and promoting weight loss, making it an ideal bedtime drink for dairy lovers [19].

“The first important way kefir can help you stay healthy is through reducing inflammation, which is the cause of a majority of chronic ailments.”

- Dr. Michael Lam, MD, MPH, ABAAM

9. Greek Yoghurt Protein Shake

A blueberry protein shake

This high-protein drink is your best choice if you love to work out in the evenings.

A greek yogurt protein shake has the protein you need to grow your muscles.

And the more muscles you have, the more calories you burn. The amino acid tryptophan in Greek yogurt may help you feel drowsy, fall asleep, and burn belly fat [20] [21].

You can make a low-calorie version of this by using almond or soy milk. You may even add a little bit of honey for sweetness.

Related Article: What Foods Burn Fat While You Sleep?

Impact of Sleep Quality on Weight Loss

While the drinks we consume before bedtime can influence weight loss, the quality of our sleep is equally crucial. It's not just about the hours we sleep, but how restful and uninterrupted those hours are.

Sleep disturbances or conditions like sleep apnea can disrupt the body's metabolic processes, leading to weight gain or hindering weight loss.

A deep, restful sleep ensures that our body efficiently processes the nutrients from our nighttime drinks and optimally burns calories.

Which Drink Should I Pick?

You should pick a drink that best suits your fitness goals.

If your goal is to lose weight, I’d highly suggest going for teas or drinks with little to no calories. If you want to pack muscle, go for dairy and protein drinks.

Whatever you choose, keep in mind that your nutrition throughout the day matters more than what you drink before bed.

The nighttime fat-burning drinks are only to help you fall asleep and give your fat-burning an extra jump.

At What Stage of Sleep Does Your Body Burn Calories?

A person sleeping in bed

Your body burns calories after you enter the REM (Rapid Eye Movement) cycle of sleep.

During REM — the second half of the sleep cycle — your glucose metabolism increases [22].

This accelerates the rate of calorie burning. So basically, you can lose weight while sleeping.

However, oversleeping has a reverse effect and slows down your metabolism [23].

And not getting enough sleep (also called sleep deprivation) can increase your appetite for unhealthy foods [24].


What Drink at Night Shrinks Belly Fat?

Ginger tea might be one of the best drinks that shrink belly fat at night.

It aids your digestion, and in so doing, it can help you get rid of the toxins and other waste from the body more efficiently.

What Drink Burns the Most Fat?

Green tea might be the drink that burns the most fat. It contains compounds called catechins which have been studied for their effects on weight loss.

How Many Calories Do You Burn Sleeping?

The number of calories you burn sleeping varies depending on your weight, age, sex, and overall metabolism. On average, a person burns about 0.42 calories per pound per hour while sleeping. So, for example, a 150-pound person would burn approximately 63 calories per hour, or about 504 calories, during an 8-hour sleep.

Fat Freezing vs Fat Melting: What's the Difference?

Fat freezing (cryolipolysis) and fat melting (laser lipolysis or radiofrequency treatments) are both non-surgical body contouring procedures. Fat freezing uses cold temperatures to freeze and destroy fat cells while fat melting uses heat, often through lasers or radiofrequency, to heat and break down fat cells.

Can You Lose Weight While You Sleep?

While sleeping, the body burns calories through basic metabolic processes like breathing, circulating blood, and repairing cells. Sweating during sleep can lead to a loss of water weight. However, the weight lost overnight is primarily water weight, not fat.

Fat loss occurs over time through a sustained calorie deficit, involving both diet and physical activity and cannot be achieved solely through the processes that occur during sleep.


  1. https://www.webmd.com/diet/foods-high-in-tryptophan#1
  2. https://www.webmd.com/diet/whey-vs-casein-protein
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8775659/
  4. https://www.medicalnewstoday.com/articles/ginger-for-weight-loss
  5. https://pubmed.ncbi.nlm.nih.gov/26437613/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4397399/
  7. https://www.medicalnewstoday.com/articles/320031
  8. https://www.frontiersin.org/articles/10.3389/fphys.2018.01954/full
  9. https://www.webmd.com/diabetes/ss/slideshow-counting-carbs
  10. https://pubmed.ncbi.nlm.nih.gov/8770017/
  11. https://www.medicalnewstoday.com/articles/283006
  12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/
  13. https://pubmed.ncbi.nlm.nih.gov/23638931/
  14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5612038/
  15. https://pubmed.ncbi.nlm.nih.gov/20623611/
  16. https://www.webmd.com/diet/kefir-good-for-you
  17. https://journals.lww.com/hnpjournal/Abstract/2019/07000/Effects_of_Kefir_on_Quality_of_Life_and_Sleep.4.aspx
  18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7996501/
  19. https://pubmed.ncbi.nlm.nih.gov/25648739/
  20. https://pubmed.ncbi.nlm.nih.gov/33138259/
  21. https://www.lifeextension.com/magazine/2008/4/tryptophan-the-fda-cruel-hoax
  22. https://www.sleepfoundation.org/how-sleep-works/how-your-body-uses-calories-while-you-sleep
  23. https://www.webmd.com/sleep-disorders/physical-side-effects-oversleeping
  24. ​​https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3763921/
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