Sleep and Weight: What’s the Connection?

Weight is influenced by various factors, with diet and physical activity being the most common. As a result, most weight management strategies focus primarily on these areas. But did you know that sleep—or the lack thereof—can also significantly impact your weight?

Numerous studies have found that people who consistently get less than six hours of sleep per night are more likely to have higher body mass indexes (BMIs) and are at an increased risk of obesity.  Research also indicates that, in people trying to lose weight, insufficient sleep can disrupt the effectiveness of traditional weight-loss strategies, making it harder to achieve desired results.

Considering these findings, integrating good sleep habits into your weight management strategy could provide the boost you need for better results.

The Impact of Sleep on Weight

Sleep plays a vital role in regulating appetite, metabolism, and physical activity. When you don’t get enough sleep, these processes can be disrupted, leading to overeating, a slower metabolism, and decreased physical activity—all contributing to weight gain over time.

How Lack of Sleep Can Make You Eat More

Sleep is essential for controlling how hungry or full you feel. Two key hormones regulate this: ghrelin, which makes you feel hungry, and leptin, which signals when you are full. When you are sleep-deprived, these hormones get out of balance—your body produces more ghrelin, making you hungrier, and less leptin, so you don’t feel as full. This can lead to overeating.

In addition to changes in the levels of hormones, research shows that people who don’t get enough sleep tend to snack more, particularly on foods high in carbohydrates and fats which are calorie-laden.  

The increased appetite and preference for unhealthy snacks can both contribute to weight gain over time.

How Lack of Sleep Can Affect Your Metabolism

Metabolism is how your body turns the food you eat into energy. Getting enough sleep helps keep your metabolism working properly. But when you don’t sleep well, it can mess with your body’s internal clock, which controls the hormones that help with metabolism. When this happens, your body might not burn calories as efficiently, which can lead to weight gain over time.

Poor sleep is also said to affect how your body stores fat. Research suggests that sleep deprivation may promote fat accumulation, particularly in the abdominal area, due to alterations in metabolic processes.

How Lack of Sleep Can Reduce Physical Activity

We all know that staying active is important for maintaining a healthy weight. But when you’re short on sleep, staying active becomes a challenge because you often feel tired and low on energy.  Sleep deprivation can also mess with your coordination and make even routine activities feel more strenuous. In addition, having too little sleep can affect your mood and motivation, making you less likely to want to exercise.

 

Practical Tips for Better Sleep

With growing evidence highlighting the link between sleep and weight, prioritizing sleep, in addition to diet and physical activity, becomes even more important if you are trying to achieve a healthy weight.

To improve your sleep and support your weight loss goals, try these practical strategies:

  • Be Consistent in Your Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. Having a consistent sleep schedule helps regulate your body's internal clock.
  • Sleep in a Cool, Dark, and Quiet Room: Make your bedroom conducive to sleep by keeping it cool, dark, and quiet during bedtime. For additional comfort, it is also important to invest in a comfortable and high-quality mattress. If you are a night shift worker, consider using an eye mask or blackout shades in your room, and wear earplugs if necessary.  
  • Schedule a Pre-bedtime Routine: Take a warm shower, read a book, play soothing music, or change into pajamas before going to bed. These activities can signal your body that it's time to wind down and prepare for sleep.
  • Limit Screen Time Before Bed: The blue light emitted by phones, tablets, and computers can interfere with the production of melatonin, the hormone responsible for sleep. Try to avoid screens at least an hour before bed.
  • Avoid Caffeine Close to Bedtime: Caffeine is a stimulant that can make it difficult to fall asleep, especially if consumed within 4-6 hours before bedtime. If you need to stay alert at work, consume caffeinated beverages in the morning or early afternoon.
  • Do Not Eat Right Before Bedtime: Avoid eating large meals right 2-3 hours before bed. Similarly, avoid alcohol before bedtime. While alcohol might help you fall asleep, it can reduce sleep quality and lead to early awakenings.
  • Stay Active: Regular exercise can significantly improve your sleep. When you stay active, you tend to fall asleep faster and enjoy deeper, more restful sleep. Staying active also reduces stress and anxiety, which are common sleep disruptors. However, try to finish exercising at least a few hours before bed, as late-night workouts can have the opposite effect.

 

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