Less sleep, more weight
A large American study that followed more than 70,000 women over a period of 16 years found that those who slept 5 hours or less per night had a 30% higher chance of gaining at least 15 kilograms than those who slept 7 hours each night.
This means that long-term lack of sleep can have serious consequences for body weight, regardless of how healthy you eat or how much you exercise.
How does sleep affect body weight?
- Hormonal imbalance
Too little sleep causes an increase in the hormone ghrelin (which stimulates hunger) and a decrease in the hormone leptin (which signals satiety). This means that after a sleepless night, we are more likely to find ourselves in front of the fridge. - Slower metabolism
Sleep allows the body to optimally use energy. When we sleep too little, the metabolism slows down, which means the body stores more fat as reserves. - Greater desire for unhealthy food
A study by the University of Berkeley showed that with lack of sleep, activity decreases in the part of the brain that controls self-discipline, while activity increases in areas related to reward. This means that after a sleepless night, we are more likely to opt for fatty or sugary foods. - More stress
Lack of sleep increases production of the stress hormone cortisol, which promotes fat accumulation in the abdominal area.
How much sleep is enough?
Recommendations from the American Academy of Sleep Medicine say that adults need between 7 and 9 hours of quality sleep per night. Children and teenagers need even more – from 9 to 11 hours.
A study from Harvard University showed that those who sleep less than 6 hours a night have a 45% higher chance of developing obesity compared to those who sleep at least 7 hours.
Sleep and diet – which is more important?
Diet and physical activity are, of course, important, but research shows that sleep plays a greater role than we previously thought.
One study at the Mayo Clinic showed that people who slept less than 6 hours consumed on average 385 kcal more per day than those who slept 7-8 hours. That’s equivalent to one large croissant or two slices of pizza per day!
How to improve sleep?
- Regular schedule
Go to bed and get up at the same time every day, even on weekends. - No screens before bedtime
The blue light from phones and TVs suppresses the hormone melatonin, which helps you fall asleep. - Darken the room
A dark room without noise improves sleep quality. - Follow the 90-minute rule
It is best to wake up at the end of a sleep cycle, which lasts about 90 minutes. - Don’t eat late
Heavy meals before bedtime can disturb digestion and cause poor sleep.
Sleep is crucial for maintaining a healthy body weight. Lack of sleep not only causes tiredness, but also increases appetite, reduces calorie expenditure, and causes hormonal imbalance that leads to weight gain.
So next time you’re thinking about losing weight, don’t focus only on diet and exercise – make sure you get enough sleep too.
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