Poor sleep increases hunger, slows metabolism, and leads to weight gain. Getting 8+ hours of quality sleep helps your body burn fat and control cravings.
When people want to lose weight, they typically focus on eating healthily and engaging in regular exercise. And that makes sense, both are important. But there’s something else that matters just as much and often gets ignored: sleep.
Most of us don’t get enough sleep. We stay up late watching shows, playing games, or scrolling on our phones. However, did you know that not getting enough sleep can make it more challenging to lose weight?
Scientists have found that people who sleep less than 7 hours a night are more likely to gain weight. Even if you eat the same amount of food, your body holds onto more fat when you don’t sleep enough. One study showed that people who slept 8 hours lost significantly more fat than those who slept only 5 hours, even though they consumed the same amount of food.
Sleep affects your hunger, energy, and even how your body burns calories. If you don’t sleep well, your brain tells you to eat more (especially junk food), and your body has a harder time burning fat.
In this blog, we’ll explain how sleep affects your weight, why it’s so important, and simple tips to help you sleep better. If you feel stuck in your weight loss journey, fixing your sleep might be the key to moving forward.
You’ve probably heard grown-ups say, “Get your sleep, it’s good for you.” However, did you know that scientists have conducted real studies to prove that sleep aids in weight loss?
Let’s break it down:
In one study, two groups of people consumed the same healthy food and engaged in the same amount of exercise. The only difference?
Guess what happened?
In another study, scientists asked people to sleep an extra hour or two each night. What happened?
That’s like skipping a whole bag of chips or a candy bar, just by sleeping more!
Numerous extensive studies have examined thousands of people over several years. They found:
So it’s not just about feeling tired. Sleep does change how your body works.
A proper amount of sleep and rest is essential for a well-functioning body and mind, as rest and sleep are ways for the body and mind to energise themselves. A healthy adult needs 7 to 9 hours of sleep a night between the ages of 24 and 65.
Sleep deprivation can lead to the following issues:
Sleep and Weight Loss: Key Effects and Fixes
Sleep Issue |
What It Causes |
How It Affects Weight |
Fix It By |
---|---|---|---|
Less than 7 hours of sleep |
Increased hunger hormones |
More cravings, fat storage |
Sleep 8–9 hours consistently |
Late-night screen use |
Poor melatonin production |
Trouble falling asleep |
Turn off screens 1 hour before bed |
Irregular sleep schedule |
Confused body clock |
Slower metabolism |
Go to bed/wake up same time daily |
Night-time eating |
Disrupted fat burning |
Weight gain |
Eat 2–3 hours before bed |
Now that you know sleep can help you lose weight, you might be wondering:
“How can I sleep better?”
Good news - there are some easy things you can do every day to improve your sleep and help your body burn fat more easily.
Most children and teenagers need at least 8 hours of sleep each night.
Not getting enough sleep can:
Try to go to bed and wake up around the same time every day - even on weekends!
Phones, tablets, and TVs give off blue light, which can trick your brain into thinking it’s still daytime.
This makes it harder to fall asleep.
Try turning off screens 30 to 60 minutes before going to bed.
Instead, try reading a book, listening to music, or talking with your family.
Your bedroom should feel like a calm, cosy place for sleep.
Here’s how to make it better:
Eating close to bedtime can mess up your sleep and make it harder for your body to burn fat while you rest.
Try to eat dinner at least 2–3 hours before bed.
If you need a snack, opt for something small and healthy, such as fruit or yoghurt.
Help your brain calm down before sleep. You can:
These things tell your body, “It’s time to rest.”
Creating a sleep environment and following a consistent sleep routine is referred to as sleep hygiene. The key to good sleep hygiene is maintaining a calm and relaxing atmosphere in your bedroom.
There are a few factors that contribute to effective sleep hygiene, and you can work on them by doing the following:
Getting good sleep can help you lose weight. But sleep works even better when you also eat healthy food and stay active. These three things make a strong team.
Let’s see how they work together:
When you sleep well, your brain can make better choices. You are more likely to:
However, when you are tired, it becomes harder to resist sweets and snacks. You might eat more without even feeling hungry.
If you are sleepy, you probably don’t feel like running, playing sports, or even walking. You just want to sit down or lie around.
But when you get enough sleep, you have more energy. That makes it easier to:
Moving more helps your body burn calories and lose weight.
After you move or exercise, your body needs time to rest and heal. That’s what happens during sleep.
When you sleep, your body:
Without enough sleep, your body remains tired and can’t function properly.
Sleep, healthy food, and regular movement all support one another. When one is missing, the others don’t work as well.
Here’s how it works:
It’s like a circle - when all three are in balance, it’s easier to stay healthy and lose weight.
Sometimes, even when you try your best, it’s still hard to fall asleep or stay asleep. This happens to many people, including children and teenagers.
Let’s examine some common sleep problems and simple solutions to address them.
If you stay up too late playing games, watching TV, or using your phone, it can be hard to fall asleep on time. This makes it harder to wake up in the morning and can lead to poor sleep.
How to fix it:
Some people fall asleep quickly but wake up in the middle of the night and struggle to return to sleep.
How to fix it:
If your mind is full of thoughts or you feel worried, sleep can be complicated. This can happen during school exams or after a tough day.
How to fix it:
Sleeping in feels nice, but doing it too often can confuse your body clock. It makes it harder to fall asleep on school nights and wake up in the morning.
How to fix it:
Some people find it hard to sleep when the room is too noisy or bright.
How to fix it:
Sleep problems are common, but small changes can make a big difference. With the proper bedtime routine and sleep habits, your body will get the rest it needs to function optimally and feel healthy and strong.
Yes, getting enough sleep can support weight loss by balancing hunger hormones, reducing cravings, and helping your body burn fat more effectively. Sleeping more enables you to make healthier choices and feel more energised during the day.
Most teenagers and adults need 8 to 9 hours of sleep each night. If you get less than 7 hours, it can lead to weight gain by slowing fat loss and making you feel hungrier.
Yes, poor sleep can slow your metabolism, which means your body burns fewer calories. A slow metabolism makes it harder to lose weight, even if you eat healthy foods.
When you don’t sleep enough, your body makes more hunger hormones, and your brain wants quick energy. That’s why tired people often crave sugary or fatty foods, which can lead to weight gain.
Yes, staying up late and waking up at different times can confuse your body clock. This can lead to late-night eating, poor sleep quality, and reduced fat burning during sleep.
Having a regular sleep routine helps your body know when to rest and when to burn fat. Going to bed and waking up at the same time every day supports healthy weight loss over time.
Yes, teens who sleep less than 7 hours a night are more likely to gain weight. Lack of sleep increases hunger, reduces energy, and makes it harder to make healthy choices.
Most people think that eating healthy and exercising are the only ways to lose weight. However, you now know that getting enough sleep is just as important. Sleep helps regulate your hunger, maintain your energy levels, and enable your body to burn fat more efficiently.
If you’re trying to lose weight but feel stuck, poor sleep might be the missing piece. By sleeping 8 to 9 hours each night, maintaining a regular bedtime, and establishing a relaxing nighttime routine, you can help your body function optimally.
And remember, you don’t have to do it alone. If you need help reaching your goals, a Weight Loss Coach can guide you with simple steps that fit your lifestyle. They can help you with food, exercise, and yes, even better sleep.