How Sleeping Better Can Help You Lose Weight Faster—Research You Need to Know

It has been found that getting quality sleep plays a vital role in weight loss.

A study from Harvard University’s School of Public Health has found that women who get quality sleep are 45% less likely to develop type 2 diabetes compared to those struggling with snoring, sleep apnea, and sleep deprivation. This is particularly noteworthy given the vital link between type 2 diabetes and obesity.

The connection between sleep and weight is driven mainly by hormonal changes. Disruptions in the 24-hour circadian rhythm can cause the hunger hormone ghrelin to spike, increasing appetite, while leptin levels, which suppress hunger and boost metabolism, drop. These hormonal imbalances can lead to weight gain and a higher risk of type 2 diabetes.

Sleep deprivation triggers the brain’s reward center, making it harder to resist cravings. Researchers at the University of California, Berkeley, identified sleep deprivation as a significant factor contributing to weight gain. The Mayo Clinic research team found that reducing sleep by 80 minutes from the usual amount leads to an average increase of 549 calories consumed the next day.

But poor sleep’s impact on weight extends beyond just fatigue. A University of Chicago study revealed that people who averaged 8.5 hours of sleep lost body fat at more than twice the rate of those who slept only 5.5 hours, despite both groups consuming the same number of calories. This underscores the critical role of sleep duration in body fat reduction.

One factor behind this difference is cortisol, the stress hormone elevated with reduced sleep. Higher cortisol levels lead to increased inflammation and insulin secretion problems, contributing to weight gain.

It’s important to note that simply getting good sleep won’t automatically result in weight loss. While quality sleep is a critical factor for weight management, it needs to be balanced with proper diet and exercise. Neglecting any of these factors—sleep, exercise, or diet—can disrupt your overall health and weight management efforts.

Although most people recognize the importance of exercise and diet for weight control, the role of quality sleep is often underestimated. Both insufficient and excessive sleep can hinder weight loss efforts.

The ideal sleep duration for preventing body fat accumulation is between 6.5 and 8.5 hours per night. Maintaining adequate sleep duration, a consistent sleep schedule and a comfortable indoor temperature and humidity are crucial for creating a pleasant sleep environment.