How a lack of sleep may affect your weight — and health
If getting enough sleep feels like a struggle, you’re not alone. More than 57% of adults in the U.S. say they would feel better if they got more sleep.1 Busy schedules, more screen time and changing work hours can all make restful sleep harder to come by. Over time, too little sleep may leave you feeling tired and may also affect your weight.
Does lack of sleep cause weight gain?
When you’re not sleeping well, it can be harder to manage stress, stay active and make healthy food choices. These factors may also affect your heart health over time.1
Some studies suggest poor sleep may disrupt the hormones ghrelin, leptin and insulin.2
- Gherlin tells your body that you’re hungry. If you don't sleep enough, this hormone may increase.
- Leptin let’s your body know that you’re full. Levels of this hormone may go down when you don’t sleep well.
- Insulin helps manage your blood sugar level. If you don’t get enough sleep, you may have higher-than-normal blood sugar, which may raise your risk of diabetes.
Sleeping poorly may affect your ability to exercise and eat well, which may impact weight management.
How does poor sleep affect your health?
Poor sleep can also affect your health in a big way. Not getting enough sleep has been linked to increased rates of heart disease, kidney disease, high blood pressure, type 2 diabetes, depression and stroke.3
Stress from daily life, including from social environments, can raise the risk of heart, blood sugar and sleep problems. Studies suggest these factors may play a role in racial disparities found in heart, metabolic and sleep health.4
Why do I crave junk food when I’m tired?
Research suggests that lack of sleep may cause you to dislike low energy foods, such as fruits, vegetables and cooked grains. This may make you more likely to choose high energy foods, such as cakes, cookies, pretzels, chips, soft drinks and candy.5
Additionally, being sleep deprived may affect self-control.5
Is sleeping less linked to weight gain in women?
Women are less likely than men to say they get enough sleep. In one poll, only 36% of women said they get the sleep they need.1
Hormone changes during menstruation, pregnancy and menopause can make sleep harder. Sleep may be worse at certain times in the monthly cycle, especially in the days before a period. Women with premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD) often have trouble sleeping.6, 7
Sleep problems are also common during perimenopause and after menopause.6 This can create a cycle. Hormone changes can make sleeping harder. Poor sleep can then affect hormones and lead to weight gain.
One study found that women who slept 5 hours or less a night weighed more than women who slept 7 hours. Over 16 years, women who slept 5 hours a night were 32% more likely to gain at least 33 pounds. They were also 15% more likely to develop obesity.8
However, eating fewer calories to lose weight may make sleep worse. It may also worsen sleep changes during the monthly cycle.7
Can too much sleep cause weight gain?
In one study of young adults aged 18–24, getting more than 9 hours of sleep or less than 7 hours of sleep was linked to an increase in metabolic syndrome.9
Tips for better sleep
There’s no way to cut corners on the hours of sleep you need. Adults typically need 7–9 hours of sleep each night. Children need a minimum of 8 hours every night, but this varies by age.10
So, what can you do to get better shut-eye? Here are a few sleep tips for a better night’s rest:11
- Practice good sleep hygiene. Stick to a regular schedule and make sure your bedroom is dark, quiet and at a comfortable temperature.
- Limit caffeine and alcohol before bed. Caffeine can keep you awake, and alcohol can disrupt your sleep.
- Turn off your screens. The blue light from devices such as TVs and cell phones can interfere with the hormone melatonin. This may make it more difficult to fall asleep.
If you still have concerns about not getting enough sleep, talk to your doctor. They might suggest trying a sleep study, which can determine whether you have sleep apnea or another condition that’s affecting your rest.
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