Sleep and Weight Loss: Does the Amount and Quality of Sleep Affect Your Weight?

Does Sleep Affect Your Weight?

When trying to lose weight, we often focus on diet and exercise. These are, of course, the most important factors for effective weight loss.

If you’re looking for the perfect weight-loss diet tailored to you, try Peater >

But we tend to ignore other factors—small details that can sabotage our efforts. One of them is quality sleep. So how is sleep connected to your weight? The answer lies primarily in hormones like ghrelin, leptin, melatonin, and cortisol, and how they affect body mass.

How Many Calories Do You Burn While Sleeping?

Many people don’t realize that the body also burns calories during sleep. A 70-kg (154-lb) person burns about 50 calories per hour of sleep. That’s roughly 400 calories over 8 hours—used to support basic functions like breathing, temperature regulation, and brain activity.

The Magic of Sleep: How It Supports Weight Loss

Researchers are increasingly examining the link between sleep and weight. Multiple mechanisms seem to be involved—most notably, hormonal regulation.

Sleep, Weight Loss, and Hormones

Lack of sleep can lead to weight gain through hormonal imbalances that increase appetite and calorie intake. This is confirmed by recommendations from the U.S. National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

In a sleep-deprived body, levels of ghrelin (the hunger hormone) rise, while leptin (the hormone that signals fullness) drops. As a result, people who regularly get too little sleep tend to eat more and prefer high-calorie foods.

Conversely, when you sleep well, these hormones stabilize—making it easier to control your food choices.

Stress and Body Weight

Your weight is also affected by cortisol, the so-called stress hormone. When cortisol levels are high—due to stress and sleep deprivation—fat tends to accumulate, especially around the belly. Good sleep reduces cortisol levels and helps prevent fat storage.

A study from Stanford University showed that both cortisol levels and their daily rhythm influence weight gain. When this rhythm is disrupted—by chronic stress or frequent use of glucocorticoid medications—the body turns precursor cells more readily into fat cells. Maintaining a natural cortisol rhythm can limit this process. Consistent sleep and stress management can help you control your weight.

Exposure to Artificial Light

A study published in JAMA Internal Medicine found that exposure to artificial light during sleep increases the risk of overweight and obesity.

Researchers from the NIH’s National Institute of Environmental Health Sciences analyzed data from over 43,000 women. They found that women who slept with a light or TV on had a significantly higher risk of gaining weight and developing obesity compared to those who slept in complete darkness.

Light exposure at night disrupts the body’s circadian rhythm and melatonin production, potentially leading to metabolic issues and increased appetite—making weight gain more likely.

Sleep and Weight Loss: Tips for Better Sleep

The National Sleep Foundation recommends that adults aged 18–64 sleep 7–9 hours per night, and adults over 65 sleep 7–8 hours.

These are general guidelines, but sleep needs vary from person to person. To find your optimal sleep duration, try sleeping a bit longer for a week. Pay attention to how you feel in the morning and how you function during the day.

Here’s how to improve your sleep quality and support your weight loss efforts:

Set Priorities

Wondering how to find more time for sleep in your busy schedule? Start by analyzing your day.

Many people spend hours on activities that aren’t essential. For example, the average person spends about 2 hours daily on social media. Ask yourself if this is necessary. Cutting back could help you finish important tasks earlier and get to bed sooner.

Think about other time-wasters you could eliminate to make room for restorative sleep.

Turn Off Screens

Screens emit blue light, which suppresses melatonin production. Try to avoid phones, TVs, and bright screens at least one hour before bed. Instead, read a book or listen to calming music.

Prioritize Darkness and Quiet

Even if you don’t notice it, bright lights and noise can disrupt your sleep. Make sure your bedroom is dark (use blackout curtains, for example) and quiet. If you struggle with insomnia, consider earplugs or a white noise machine.

Establish a Bedtime Routine

Consistent sleep and wake times help your body settle into a regular rhythm, making it easier to fall asleep and wake up. At first, your new bedtime might feel too early—but stick with it. Your body will adjust.

Bedtime rituals can help signal your brain that it’s time to wind down. Try a relaxing shower or reading a book each night.

Invest in a Good Mattress

A supportive mattress is essential for restful sleep. Choose one that supports your spine and allows your muscles to fully relax. This will greatly improve sleep quality—and help your figure, too.

A quality mattress can be pricey, so don’t worry if you can’t afford one right now. Instead, check whether your pillow and blanket are comfortable. Make sure to air out your bedroom before bed. Focus on what’s in your control—every small step matters.

Sweet Dreams and a Slimmer You – A Surprising Connection

The amount and quality of your sleep matter enormously for your overall health. Sleep is one of the most affordable remedies for many ailments—and it’s also a powerful ally in your weight loss journey.

While sleeping alone won’t make you lose weight (if only it were that easy! 🙂), it can be a major boost during the process. So don’t ignore the link between sleep and weight loss. Prioritize quality rest—it’ll benefit your body in countless ways.

References

• Hirshkowitz M, Whiton K, Albert SM, et al. National Sleep Foundation’s updated sleep duration recommendations: final report. Sleep Health.

• Hanson P, Weickert MO, Barber TM. Obesity: novel and unusual predisposing factors. Therapeutic Advances in Endocrinology and Metabolism