Skip to NavigationSkip to Main ContentSkip to Footer

Fact or Fiction: Lose Weight With Sleep

Rumor has it you can lose weight by sleeping. Well, we can go ahead and check off that new year’s resolution!

Sounds too good to be true, doesn’t it?

Consider these interesting statistics for a moment: According to the Centers for Disease Control, more than 35 percent of Americans are sleep deprived. The CDC statistic for obesity among American adults is around 39 percent. Coincidence or connection?

We know that sleep is important to mental and physical health, but we don’t often think about the connection between sleep and weight. It turns out to be quite strong and close.

The Skinny on Fat

Studies show that poor or insufficient sleep slows down the body’s metabolism (link?). Metabolism is the process by which the body converts calories to energy. When you are sleep deprived by quantity or quality, your metabolism is less effective and leaves more unused energy to be stored in the body as fat. Lack of sleep triggers insulin production and increased cortisol in the body, and higher levels of both also tell the body to store energy as fat, especially in the mid-section. Not exactly loving those love handles.

Impact on Appetite

Have you heard of ghrelin and leptin? Ghrelin is the hormone that stimulates hunger; leptin is the hormone that promotes the feeling of fullness when you eat. Poor or insufficient sleep affects both of those – raising ghrelin and reducing leptin – and is linked to changes in serotonin, a neurotransmitter (chemical) that is directly involved in the regulation of mood, appetite and sleep. High cortisol levels demand serotonin which causes cravings for fat and carbs because they lead to a release of serotonin.

A woman with a hamburger in one hand and presenting a frosted donut with sprinkles in the other

Awake More, Eat More but Move Less

A 2013 study found that people who didn’t get enough sleep were more likely to be hungry because the body demanded more energy to stay awake. Sleep experts believe the more you’re awake, especially late at night, the greater the chance you’ll have extra (and often unhealthful) snacks. As we just mentioned cortisol, this stress hormone is frequently associated with fat gain because it activates reward centers in your brain that make you want food.

Here’s the kicker though – research also shows that people who are awake more (or sleep less) not only eat more, but they tend to be less physically active. Think about how being tired affects your energy level and motivation. Even while you recognize the best thing might be to get out and take a walk or head to the gym after work, your motivation is probably quite low.

Eraser of Hard Work

It’s important to note that many people who are trying to lose weight through exercise may be undoing their hard work if they are not making sure they get enough sleep. The body and muscles need time to repair while we sleep. Growth hormones produced during sleep also help burn fat in addition to the rest and recovery needed to keep you motivated, gaining strength or endurance, and seeing results. Sleep also helps performance in other ways.

The Takeaway

The overarching concept to remember here is that during sleep allows the major systems in the body to perform critical work such as hormone production, muscle building and tissue repair, which are all connected to weight management. So one of the best ways to keep your new year’s resolution to lose or at least prevent weight gain is to take care of your sleep health.