The Relationship Between Sleep and Weight Gain

How does sleep affect weight loss?

Studies have found that there is a link between sleep and weight management. One study found that disturbed sleeping patterns lead to an increase in excessive snacking on foods that are high in fat and carbohydrates.

The study explored the effects of short sleep duration (around 4 hours) on metabolic health in young, healthy men. Interestingly, the results showed an increase in the hunger hormone ghrelin and a decrease in the fullness hormone leptin after just one night of restricted sleep. This hormonal imbalance can contribute to increased appetite and cravings, potentially leading to weight gain over time.

In short, the study highlights the importance of sufficient sleep for regulating hormones that influence our hunger and satiety cues.

Building on the hormonal changes observed with short sleep, another study investigated the impact of sleep on weight loss in both adults and children who were overweight or obese. Participants followed a calorie-restricted diet for two weeks, with half getting adequate sleep (8.5 hours) and the other half experiencing sleep restriction (5.5 hours). Interestingly, both groups lost weight. However, the group with sufficient sleep lost more body fat and less lean muscle mass compared to the sleep-restricted group. This suggests that quality sleep alongside dietary changes might be more effective for weight management in both adults and children. 

Both studies confirm that there is a relationship between quality sleep and weight management.

Does sleep help you lose weight?

Sleep itself doesn’t magically melt away the pounds, however getting enough quality sleep can support your weight loss efforts by regulating your appetite and metabolism. In turn, quality sleep will make you feel more energised overall which can assist with physical exercise. You should aim for around 7-9 hours of sleep per night.

Is it bad to eat before bed?

This short answer: it depends. The NHS advises against large meals close to bedtime, as well as any other stimulants such as caffeine, alcohol, or nicotine. This is because this can disrupt your sleep due to indigestion or heartburn and in turn deplete your energy levels the following day. However, a small, healthy snack before bed might be okay, especially if you’re feeling hungry and it prevents you from waking up ravenous in the middle of the night. 

Recipe for healthy sleep

As we’ve established, quality sleep can have a direct impact on your weight loss journey. But how do you fuel healthy sleep?

• Eat a balanced diet: fueling your body with the right amount of nutrients throughout the day will make you feel more satisfied and avoid late-night cravings.

• Plan your meals: making sure you get three square meals throughout the day can stop you from overeating later on, making it easier to drift off.

• Exercise regularly: physical activity naturally depletes your energy, promoting better sleep and overall health.

• Avoid blue light: Putting down electronic devices a few hours before bedtime and avoiding blue light stimulation can help prevent your melatonin (sleep hormone) from being surpressed. Melatonin is vital for helping you to feel sleepy before bedtime. 

• Relax before bed: Calming activities, such as reading or taking a bath, signals to your body that it’s time for sleep. 

Stick to a sleep pattern: Establishing a healthy sleep pattern can help induce quality sleep over time; aim to go to bed at the same time every night and avoid using devices an hour before bed to reduce blue light stimulation.

How weight can impact your sleep

The relationship between sleep and weight is a two-way street. While poor sleep can influence your weight, being overweight or obese can also disrupt your sleep quality. Weight-related slumber issues can include:

• Sleep apnea: this is a common sleep disorder that is more prevalent in people who are overweight or obese. Sleep apnea causes your breathing to repeatedly stop and start throughout the night, leading to fragmented sleep and daytime fatigue.

• Increased pressure on the body: carrying extra weight can put strain on your body, making it uncomfortable to find a good sleeping position. This can lead to difficulty falling asleep and staying asleep.

• Acid reflux: people who are overweight/obese are more likely to experience heartburn and acid reflux, especially if they eat close to bedtime. These uncomfortable sensations can disrupt sleep.

• Inflammation: obesity is linked to chronic low-grade inflammation, which can disrupt sleep cycles and contribute to sleep disturbances.

Weight management resources from P2U

Looking for more information on weight management to support your fitness journey? Discover helpful articles, guides, and resources on our blog.

Sleep and weight loss myth-busting

Myth #1: Eating before bed will automatically lead to weight gain

Busted! While large meals close to bedtime can disrupt sleep, it’s unlikely a smaller meal would prove as disruptive to your sleep schedule - provided it’s healthy rather than packed with sugar. Focus on nutrient-rich options like a handful of almonds, a slice of whole-wheat toast with avocado, or a small cup of Greek yoghurt with berries.

Myth #2: Sleeping more helps you burn more calories

Busted! While sleep plays a role in regulating metabolism, simply sleeping more won't magically burn extra calories. However, getting enough quality sleep (around 7-9 hours for adults) can help regulate hormones that influence appetite and cravings, indirectly supporting weight loss efforts.

Myth #3: There are magic "fat-burning" foods you can eat before bed

Busted! Spot reduction (losing fat from specific areas) is a myth. Weight loss happens through a calorie deficit, regardless of when you eat. However, focusing on a balanced diet throughout the day and choosing nutrient-dense options can promote satiety (fullness) and overall well-being.

Myth #4: Skipping meals will help you lose weight faster.

Busted! Skipping meals can actually backfire. It can lead to overeating later and disrupt your metabolism. Aim for regular meals and healthy snacks throughout the day to keep your energy levels stable and manage hunger cues.

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