Can lack of sleep lead to weight gain?

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Lack of sleep can indeed lead to weight gain. Sleep deprivation affects the body's regulation of appetite by altering the levels of appetite-regulating hormones, such as ghrelin and leptin. When you are sleep-deprived, you have higher levels of ghrelin, which increases appetite, and lower levels of leptin, which leads to feeling less full. This imbalance can result in weight gain1. Additionally, sleep-deprived individuals tend to choose foods that are high in calories and carbohydrates2. Furthermore, poor sleep is associated with metabolic dysregulation, which can contribute to weight gain7. In a study of 80 overweight people, participants who received sleep hygiene counseling and extended their sleep duration consumed an average of 270 fewer calories each day and lost about a pound compared to the control group, who gained just under a pound on average1. Another study showed that children and adults with short sleep duration were 89% and 55% more likely to develop obesity, respectively6. To maintain a healthy weight, it is essential to get enough quality sleep each night. Experts recommend between seven and nine hours of sleep per night for adults6. Improving sleep quality, maintaining a regular sleep schedule, sleeping in a dark room, avoiding eating right before bed, reducing stress, and being an early bird can all contribute to better weight management7.
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