6 Ways Sleep May Help You Lose Weight

1. May help you avoid weight gain associated with short sleep

Short sleep, usually defined as fewer than 6 to 7 hours, has been repeatedly linked to a higher body mass index (BMI) and weight gain.

One analysis of 20 studies including 300,000 people found a 41% increased obesity risk among adults who slept fewer than 7 hours per night. In contrast, sleep was not a factor in the development of obesity in adults who slept longer, at 7 to 9 hours per night.

A 2018 review of many observational studies found short sleep duration was associated with a significantly higher risk of obesity in these different age groups:

• Infancy: 40% increased risk
• Early childhood: 57% increased risk
• Middle childhood: 123% increased risk
• Adolescence: 30% increased risk

Though lack of sleep is only one factor in the development of obesity, 2018 research suggests it negatively affects hunger levels, influencing a person to consume more calories from high fat and high sugar foods.

It may do this by affecting hunger hormone levels — increasing ghrelin, which makes you feel hungry, and decreasing leptin, which makes you feel full.

Ghrelin is a hormone released in the stomach that signals hunger in the brain. Its levels are high before you eat, when the stomach is empty, and low after you eat. Leptin is a hormone released from fat cells. It suppresses hunger and signals fullness in the brain.

Poor sleep may also negatively affect the sympathetic nervous system, resulting in increased levels of cortisol, a hormone related to stress.

It may also suppress various hormones, such as insulin-like growth factor 1 (IGF-1) levels, which are linked to greater fat storage.

Additionally, many sleep disorders, such as sleep apnea, may get worse with weight gain. This can create a cycle of poor sleep leading to weight gain and weight gain leading to poor sleep.

Summary

Studies have found that poor sleep is associated with weight gain and a higher likelihood of obesity in both adults and children.

2. May help moderate your appetite

Getting enough sleep may help prevent increases in calorie intake and appetite that can occur when someone is sleep-deprived.

Many studies have found that people who are sleep deprived experience an increased appetite and a higher daily calorie intake.

In fact, a 2022 research review found that those who experienced sleep deprivation consumed as many as 500 additional calories per day.

A 2019 study showed that sleep deprivation significantly increased hunger, food cravings, portion sizes, and chocolate and fat intake.

The increase in food intake is likely caused partly by the effect of sleep on the hunger hormones ghrelin and leptin.

When people do not get adequate sleep, their bodies make more ghrelin and less leptin, which leaves them hungry and increases their appetite.

Summary

Poor sleep may increase appetite, likely due to its effect on hormones that signal hunger and fullness.

3. May help you make better food choices

Getting a full night’s sleep may help you make healthier food choices.

Lack of sleep alters the way your brain works and can affect decision making. This may make it harder to form healthy food choices and prioritize nutrition-dense meals.

It also appears that food stimulates the brain’s reward centers more when people are sleep deprived.

For example, a 2019 study found that sleep-deprived participants had greater reward-related brain responses after viewing images of high calorie foods. They were also more likely to pay more for food than those who had adequate sleep.

This means that after a night of inadequate sleep, not only is that bowl of ice cream more rewarding, but you’ll likely have a harder time practicing self-control.

Summary

Poor sleep can decrease your self-control and decision making abilities, as well as increase your brain’s reaction to food. Poor sleep has also been linked to an increased intake of foods high in calories, fats, and sugar.

4. Sleeping early can prevent late-night snacking

Going to sleep earlier may help you avoid the late-night snacking that often comes with staying up past your bedtime.

Pushing your bedtime later means you’re staying up longer, which creates a larger window of time for eating, especially if it has been many hours since dinner.

For example, if you eat dinner at 6:00 p.m. and stay up until 1:00 a.m. every night, you’re likely to be hungry at some point between dinner and bedtime.

Late-night eating is associated with greater weight gain, a higher BMI, and decreased fat oxidation, making weight loss more difficult.

What’s more, eating too close to bedtime, especially large meals, may decrease the quality of your sleep and make your sleep deprivation even worse.

In particular, anyone with acid reflux, indigestion, or sleep disorders may want to limit food intake before bed.

Ideally, try to limit your food intake 2 to 3 hours before bed. That said, if you’re hungry, consider having a small, protein-rich snack, such as Greek yogurt or cottage cheese.

Summary

Poor sleep can increase your calorie intake by increasing late-night snacking, portion sizes, and the time available to eat.

5. Potential benefits for your metabolism

Getting enough sleep may help you avoid metabolic decreases that can occur when you aren’t getting enough sleep.

A 2020 study found that young adults who get less than 7 hours of sleep on average had higher metabolic syndrome severity scores, putting them at higher risk of developing cardiovascular disease and type 2 diabetes.

Lack of sleep may also suppress fat oxidation, which is the breakdown of fat cells into energy. The researchers explain that this suppression may result from the activation of the body’s stress system.

Summary

Poor sleep may affect your metabolism and your body’s ability to break down fat cells into energy.

6. Sleep can enhance physical activity

Sleep and physical activity have a close two-way relationship. A lack of sleep decreases physical activity, and a lack of physical activity may lead to worsened sleep.

Numerous studies have shown that regular exercise can decrease the time it takes to fall asleep and increase the overall quality of sleep across all age groups.

A lack of sleep can also cause daytime fatigue, making you less motivated to exercise and more likely to be sedentary.

In turn, sleep-deprived people may expend fewer calories in a day than they would after a proper night’s rest. This can make achieving a calorie deficit for weight loss more difficult.

What’s more, a lack of sleep can negatively affect your athletic performance by decreasing your:

• reaction time
• fine motor skills
• muscular power
• endurance
• problem-solving skills

It may also increase your risk of injury and delay recovery.

Ultimately, getting enough sleep is key to staying active.

Summary

Getting enough sleep may increase your motivation to be more active and enhance your athletic performance, both of which can contribute to weight loss. Interestingly, being physically active can also improve your sleep.

Takeaway

If you’re trying to lose weight, not getting enough sleep can make it more challenging.

A lack of sleep is linked to less nutritious food choices, increased hunger and calorie intake, decreased physical activity, and ultimately, weight gain.

If your weight-loss efforts aren’t producing results, it could be helpful to examine your sleep habits. Though individual needs vary, most adults need around 7 to 9 hours of sleep per night.

Getting some much-needed rest may make all the difference in helping you with your weight loss goals.