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Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance

Written by: Mecene Research Team

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Published

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Time to read 8 min

Note From Dr. Pendleton


This article is my attempt at a simplified summary of a scientific paper I found interesting. I’m passionate about sharing scientific knowledge in a way that’s accessible to everyone. However, it's important to remember that many scientific studies, including this one, may not directly apply to you, let alone all people. For example, some studies are conducted on animals or involve small sample sizes, which limits the generalizability of the results. My goal is to present the information responsibly and in layman’s terms, so please keep in mind that the findings should be interpreted with care.


Medical Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this website. The information in this article is based on a scientific review and should not be used as the sole basis for treatment decisions. Always consult with a healthcare professional before starting any new treatment or therapy.

Overview

The scientific paper titled Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance by Papatriantafyllou et al. explores how lack of sleep affects efforts to lose weight and maintain weight loss. The authors review various studies to examine the link between sleep deprivation and changes in eating habits, metabolism, and hormones that regulate appetite. They note that inadequate sleep is becoming more common due to modern lifestyles and is closely associated with increased risks of obesity, poor diet quality, and metabolic disorders. The paper emphasizes the importance of understanding how sleep patterns affect weight management to help people achieve better health outcomes.

Sleep Deprivation Affects Weight Loss, Obesity, and Overall Health

Losing weight and keeping it off can be a challenge for many people, but it becomes even more difficult without enough sleep. Sleep is essential for good health, but modern lifestyles often make it hard to get enough rest. Factors like late-night work, stress, artificial lighting, and the use of electronic devices such as phones and computers mean many people sleep less than they need. Research shows that about one in four adults—and an even higher percentage of children and teenagers—do not get the recommended 7 to 9 hours of sleep per night.


Lack of sleep is linked to several health problems. Studies suggest that not getting enough sleep can lead to higher risks of obesity, heart disease, type 2 diabetes, and even early death. Poor sleep affects how the body handles food, leading to unhealthy eating habits, overeating, and weight gain. This makes it harder for people to lose weight and keep it off. One study pointed out, "Sleep deprivation or sleep loss is multifactorial and has a variety of consequences," including a negative impact on thinking, memory, and the ability to learn and socialize.

Methodology

To explore how sleep deprivation affects weight loss and its maintenance, the researchers reviewed a range of studies, including clinical trials, randomized controlled trials (RCTs), and observational studies. These studies provide evidence on how sleep impacts weight management. The researchers searched several databases, such as PubMed, Scopus, Google Scholar, and Web of Science, using keywords like "sleep deprivation," "sleep duration," "sleep quality," "weight loss," "weight control," and "obesity."


The review focused on studies involving generally healthy individuals trying to lose or maintain weight without having other major health issues. The goal was to understand the connection between sleep patterns and weight management by analyzing studies that carefully measured both sleep and weight loss outcomes.

Woman who look tired due to lack of sleep.

Main Findings

Sleep Duration and Weight Management

Impact of Sleep on Eating Habits

The review found that people who don't get enough sleep often eat more, particularly unhealthy foods. Short sleep duration increases the levels of ghrelin, a hormone that makes you feel hungry, and decreases leptin, which tells your body that you're full. This imbalance causes people to feel hungrier and eat more, especially high-fat and high-sugar snacks. One study found that "sleep curtailment decreased the proportion of weight lost as fat by 55%," meaning that when people did not get enough sleep, they lost less fat even if they were on a diet.

Fat Loss and Sleep Duration

Several studies showed that people who slept less lost less fat during weight loss programs, even when their diets were controlled. For example, in one study, participants who were allowed only 5.5 hours of sleep per night lost less fat compared to those who slept for 8.5 hours. The study also found that restricted sleep increased the loss of lean body mass, which includes muscle rather than fat. This means that not getting enough sleep makes it harder to lose weight in a healthy way. Another study showed that women who slept more than 7 hours per night were 33% more likely to achieve their weight loss goals compared to those who slept less than 7 hours. These findings suggest that good sleep is vital for losing weight effectively.

Sleep Quality and Weight Loss Maintenance

Adequate sleep is also linked to improved weight loss maintenance. A study found that people who slept for 7-8 hours daily and improved their sleep quality were more likely to prevent weight gain. The study stated, "There appears to be a reciprocal relationship between sleep duration and weight loss, and restricted sleep appears to impede fat loss." This means that getting enough sleep not only helps with losing weight but also with keeping it off.

Woman with loose pants.

Hormonal Changes and Metabolic Effects

Appetite Regulation

Sleep affects the hormones that control hunger and fullness. When people don't get enough sleep, their bodies produce more ghrelin and less leptin, making them feel hungrier and less satisfied after meals. This can lead to overeating and weight gain. The research noted, "Short sleep duration may impair glucose tolerance and increase insulin resistance," which makes it harder for the body to process sugars properly. This can raise the risk of developing type 2 diabetes, especially in people who are already overweight.

Metabolism and Energy Usage

Lack of sleep can also change how the body uses energy. Sleep-deprived people tend to burn fewer calories from fat and more from carbohydrates, which can cause the body to store more fat over time. The review explained that this shift in metabolism can increase the risk of weight gain and obesity. The study mentioned, "Inadequate sleep is associated with alterations in the neuroendocrine appetite control mechanism," including lower levels of leptin and higher levels of ghrelin, which regulate hunger and fullness. The research also found that people who slept less had higher levels of cortisol, a stress hormone that can promote fat storage, particularly in the belly area.

Impact on Glucose Regulation

Changes in sleep patterns also affect the body's ability to regulate glucose or blood sugar. One study found that "sleep restriction increases hunger and appetite by altering metabolic and endocrine function; glucose and insulin sensitivity decrease, and evening levels of cortisol and ghrelin increase, while leptin decreases." This means that when people do not get enough sleep, their bodies struggle to manage blood sugar levels, which can lead to weight gain and a higher risk of diabetes.

Impact of Sleep on Dietary Intake

Increased Caloric Intake from Snacking

People who sleep less often eat more, particularly unhealthy snacks. The review found that people who got only 5.5 hours of sleep per night ate more snacks and consumed more calories than those who slept for 8.5 hours. The study noted that "reduced sleep duration not only provides increased snacking time but is also associated with higher carbohydrate intake," meaning people consume more sugar and carbs, which adds to overall calorie intake and slows down weight loss. This eating pattern is often linked to cravings for sugary or fatty foods, making it even harder to stick to a healthy diet.

Importance of Regular Sleep and Meal Patterns

Aligning sleep patterns with meal times can help improve food choices and energy balance. The review suggests that eating meals regularly and getting consistent sleep allows the body to maintain its natural rhythms, making it easier to lose weight and keep it off. For example, one study reported, "There is evidence that eating and sleeping at unconventional times is associated with a higher risk of obesity and an unfavorable metabolic profile." This means that sticking to regular eating and sleeping times can help prevent weight gain and support overall health.

Implications

The findings show that there is a strong connection between sleep and weight management. Not getting enough sleep can increase hunger, make people crave unhealthy foods, and change how the body uses energy, making it more difficult to lose weight or keep it off. Here are some helpful tips:


  • Aim for 7 to 9 hours of sleep each night: This is recommended for most adults.
  • Stick to a regular sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.
  • Create a calming bedtime routine: Activities like reading a book, taking a warm bath, or listening to calming music can help you relax and prepare for sleep.
  • Make your sleep environment comfortable: To promote better sleep, keep your bedroom dark, quiet, and cool. Consider using blackout curtains or a white noise machine if needed.

These simple habits can help improve sleep quality, support weight loss efforts, and help maintain a healthy weight over time.

Woman with eye mask sleeping comfortably.

The Essential Role of Sleep in Weight Loss and Health Maintenance

This research emphasizes the critical role of good sleep in weight loss and overall health. Poor sleep, both in terms of not enough hours and low quality, can cause people to eat more, especially unhealthy foods, and disrupt how the body manages weight through changes in hormones and metabolism.


Getting enough sleep is essential for feeling rested and helping the body function properly. By making sleep a priority, people can significantly improve their ability to lose weight and maintain a healthy weight, which in turn leads to a healthier and happier life.

Meet the Author

Dr. James Pendleton

Dr. James Pendleton is a primary care physician specializing in a naturopathic approach to family medicine. He has nurtured a family practice in Seattle, directed a VIP medical center in Abu Dhabi, published several books and scientific articles, and designed innovative nutritional supplements for manufacturers worldwide.

REFERENCES

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