Recent research suggests that missing just over 1 hour of sleep per night can lead to weight gain.
Key Findings
- Losing 80 minutes of sleep each night can lead to weight gain. People who slept about 1.3 hours less per day gained an average of 1 pound in 6 weeks.
- Less sleep makes people less active. People spent 17 more minutes per day sitting down when they slept less. Men and postmenopausal women sat for almost 30 minutes more per day.
- Over time, small sleep losses add up. Losing just over 1 hour of sleep every night could lead to significant weight gain over a full year.
Health Risks of Sleep Loss
- Appetite changes: Sleeping less increases hunger hormones (ghrelin) and lowers hormones that make you feel full (leptin).
- Higher risk of diabetes: Poor sleep lowers insulin sensitivity. Over time, this can raise blood sugar levels and lead to type 2 diabetes.
- Heart issues: Sleep loss can cause heart inflammation and raise stress hormones, increasing the risk of heart disease.
Tips for Getting Better Sleep
- Set a bedtime based on your wake-up time. Count back 7 to 9 hours from when you need to wake up for work or school.
- Make small changes. Go to bed 15 to 30 minutes earlier each week to gradually build a better habit.
- Avoid sleep disruptors. Do not eat heavy meals, drink caffeine late in the day, or do stressful tasks right before bed.
- Prioritize sleep like diet and exercise. Sleep is just as important as good food and physical activity for long-term health.
Source: medicalnewstoday.com
