Diet and exercise are often considered the main factors in weight management, but getting enough sleep may be just as important. Research from Columbia University suggests that cutting around 80 to 90 minutes from nightly sleep can contribute to weight gain, lower physical activity and potentially increase long-term health risks.
With busy schedules and increasing screen time at night, many adults regularly sacrifice sleep while focusing on food and exercise routines. However, maintaining a consistent sleep schedule is an important part of supporting overall health and healthy weight management.
How Sleep Loss Can Lead to Weight Gain
Researchers at Columbia University studied 95 adults over the age of 20 in their normal home environments to examine how modest changes in sleep affected their daily lives.
The participants were observed during two separate six-week periods. During the first phase, they maintained their normal sleep routine of around seven to nine hours per night. During the second phase, their bedtime was pushed back by 90 minutes while researchers tracked changes in their physical activity and body weight.
The results showed that reducing sleep by roughly 80 minutes a night was associated with a weight gain of nearly 450 grams over six weeks. Participants who slept less also became less physically active and spent more time in sedentary activities during the day.
Poor Sleep May Raise Long-Term Health Risks
Regularly getting insufficient sleep can affect several aspects of physical and mental health. Persistent sleep deprivation has been linked with systemic inflammation, which may contribute to a higher long-term risk of abdominal obesity, high blood pressure, type 2 diabetes and cardiovascular disease.
The effects can also extend to mental health, with chronic inadequate sleep associated with an increased risk of depression over time.
Because of this, maintaining healthy sleep habits should be considered alongside nutrition and regular physical activity when managing overall health and weight.
Simple Ways to Improve Sleep Quality
A healthy diet can support better sleep patterns. Foods rich in dietary fibre, lean protein and healthy fats can help maintain stable blood sugar levels and support normal metabolic function.
Good sleep hygiene is also important. Limiting exposure to electronic screens before bedtime and following a consistent sleep schedule can make it easier to establish a regular sleep routine.
The bedroom environment can also make a difference. Keeping the room cool, quiet and dark may help the body relax and create conditions that are more suitable for sleep.
If tiredness during the day continues even after getting an adequate number of hours in bed, medical advice may be necessary. Persistent fatigue can sometimes be associated with sleep disorders such as sleep apnea, which may require diagnostic testing and appropriate treatment.