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Recent research has found that insufficient sleep may increase the likelihood of weight gain.

The Link Between Sleep and Weight

Studies have consistently shown a connection between poor sleep and weight gain. A review of 30 studies found that both children and adults who slept less were more prone to gaining weight. Nurses who slept five hours or fewer each night were more likely to be obese than those who averaged seven hours of sleep. 

This correlation might be due to changes in the brain that lead to increased eating when a person is tired. Furthermore, lack of sleep has been linked to emotional eating and difficulty managing weight.

The Impact of Sleep Duration on Hunger

In another study, participants who slept only 4.5 hours reported increased hunger and appetite compared to those who slept 8.5 hours. Thus, aiming for 7-9 hours of sleep per night is advisable for people seeking to lose weight.

Reasons Why Adequate Sleep May Aid Weight Loss

Avoiding Weight Gain from Short Sleep

Short sleep (fewer than six to seven hours) is linked to higher body mass index (BMI) and weight gain. Studies show adults and children who sleep less than seven hours are at higher risk of obesity.

Regulating Appetite

Adequate sleep helps control appetite. Sleep-deprived people report higher hunger and calorie intake, likely due to imbalances in hunger hormones, ghrelin, and leptin.

Making Healthier Food Choices

Lack of sleep impairs decision-making, making it harder to resist unhealthy foods. Sleep-deprived people often choose higher-calorie, fat, and sugar-rich foods.

Preventing Late-Night Snacking

Going to bed earlier helps avoid late-night snacking, which can lead to weight gain. Staying up late increases the window for eating, especially unhealthy snacks.

Boosting Metabolism

Adequate sleep supports a healthy resting metabolic rate (RMR). Sleep deprivation may reduce RMR, though findings are mixed. Proper sleep aids in muscle synthesis, contributing to better metabolism.

Enhancing Physical Activity

Sleep is crucial for energy and motivation for physical activity. Poor sleep causes fatigue, reducing the likelihood of exercise. Regular physical activity improves sleep quality.