Getting enough sleep isn’t just important for waking up rested. New study to point out that even losing just over an hour of sleep each night can have greater negative consequences than we might imagine. More specifically, according to the findings, the systematic loss of approximately 80 minutes of sleep each night appears to be associated with greater body weight and more hours of sedentary life during the day. Researchers estimate that when we don’t get enough sleep, not only our energy levels are affected, but also how the body manages hunger, satiety and energy consumption.

What exactly did the researchers find?

The study involved adults, whose sleeping habits, body weight and physical activity levels were assessed with objective measurements.

The results showed that those who slept an average of one hour and twenty minutes less:

  • were more likely to be overweight or obese,
  • spent more time sitting during the day,
  • were less active overall.

The researchers point out, however, that this is an observational study, which means the findings show an association rather than a cause-and-effect relationship. In other words, the research doesn’t prove that sleep loss alone causes weight gain. But it reinforces existing scientific evidence that insufficient sleep is an important factor that can affect metabolism, food choices and, in the long term, body weight.

Weight: Why does little sleep affect the scale?

Experts explain that insufficient sleep can affect the body in many ways:

Hunger hormones change

When we sleep less, the balance of two key hormones that regulate appetite is disturbed: ghrelin, which increases the feeling of hunger, and leptin, which helps us feel full. The result is that we are often more hungry and find it difficult to control the amount of food.

We have less energy to move

Fatigue caused by lack of sleep can lead to less physical activity and more time on the couch or in front of a screen. This means that we burn fewer calories during the day.

Cravings increase

Previous studies have shown that when we don’t get enough sleep, the brain responds more strongly to foods high in sugar and fat. Thus, we are more likely to seek out energy-dense snacks, particularly in the afternoon and evening hours.

How much sleep do we need?

Most adults need 7 to 9 hours of sleep each night, according to international recommendations. Of course, needs vary from person to person, but a consistent lack of sleep obviously has effects that go beyond just sleepiness.

Small changes that can help

If you’re having trouble getting enough sleep, experts recommend:

  • go to bed and wake up around the same time every day,
  • avoid screens at least an hour before bed,
  • limit caffeine in the late afternoon and evening;
  • keep the bedroom cool, quiet and dark;
  • incorporate some physical activity into your daily routine.

Weight does not depend only on what we eat

The new study reminds us that maintaining a healthy weight isn’t just about what we eat or how much we exercise. Sleep is another important pillar of health, affecting our metabolism, appetite and daily activity. So if you’re trying to control your weight, it might be worth paying the same attention to the hours you sleep.