Is There A Link Between Sleep And Weight Loss?

Sleep is essential for every aspect of our lives, from our energy levels and mood to the healthy functioning of memory and metabolism. It is recommended that adults get between seven and nine hours of sleep a night to support good health. When we don’t get enough sleep (less than seven hours), it can have a negative effect on our health, increasing the risk of obesity, type 2 diabetes, hypertension, stroke and mental illness. [1,2] 

Here, we’ll unpack how sleep – and sleep deprivation – impacts weight loss specifically. 

How sleep affects hormone production

Our sleep–wake cycle or circadian rhythm is, simply put, our body’s internal clock that tells the body when it should be awake or asleep. Using light and darkness as its signals, it helps us sleep by increasing the levels of our “sleep hormone” melatonin in the body. [3] 

When we don’t sleep for long enough, it can also impact other important hormones in our body – specifically two associated with regulating hunger and appetite – ghrelin and leptin. 

Role of ghrelin and appetite

Ghrelin is a hormone primarily produced in the stomach – often nicknamed the “hunger hormone” – because it stimulates appetite and therefore increases food intake. [4] When we don’t get enough sleep, it may lead to higher levels of ghrelin, which increases appetite and can get in the way of weight loss efforts. [5] 

Role of leptin and satiety

Leptin is a hormone produced by fat cells that suppresses appetite by increasing feelings of satiety, making us feel fuller for longer. [6] It is believed to also influence important processes in the body like metabolism and immune function. 

An imbalance of leptin is particularly associated with obesity – because of what is known as “leptin resistance”. In obesity, leptin levels are often elevated because of increased fat mass, but the brain becomes less responsive to leptin's signals, leading to continued overeating despite high leptin levels. [7] 

Not getting enough sleep lowers leptin levels in the blood. This makes the brain think the body needs more food, even when it doesn't.

Effects of cortisol and stress

Often referred to as the “stress hormone”, sleep deprivation may throw your body’s natural cortisol levels off-balance and increase them. Elevated cortisol levels from sleep deprivation are associated with increased cravings for high-calorie comfort foods, as cortisol stimulates appetite and influences food choices. Chronic stress often leads to emotional eating behaviors, further contributing to weight gain. [3]

Sleep and Metabolism

Metabolism describes all of the chemical processes in our bodies that convert food and drink into energy. You can think of it as the amount of energy or calories it needs to function. 

When we don’t get enough sleep, this can impact our glucose metabolism by reducing insulin sensitivity – which in the short term can cause fatigue, hunger, and cravings. Long term, this can can lead to a variety of health problems including type 2 diabetes. [6]

Sleep Patterns and Their Effect on Appetite

It isn’t just metabolic disturbances and disrupted hormone levels which can lead to weight gain. When we don’t get enough sleep, our bodies naturally want more energy to get through the day. This leads to increased hunger and appetite, particularly for calorie-dense foods. That’s why tiredness is often linked to poor food choices, grazing and night-time eating. [1] 

Strategies for Improving Sleep to Aid Weight Loss

It can feel frustrating to get caught in a cycle of poor sleep – especially when you’re trying to manage your weight. Here are just a handful of tips that our experts recommend: 

• Keep a sleep log to notice patterns or triggers of sleep disruption.
• Sleep loves consistency – try going to bed and waking up at the same time each day.
• Limit use of electronic devices at least an hour before bed – as the blue light can disrupt melatonin production.
• Create a relaxing sleep environment. A quiet, dark and cool environment promotes better sleep.
• Despite feeling tired, make sure to do physical activity during the day, as this will not just help with weight management but also help you sleep better the next night. [5]

If better sleep isn’t leading to weight loss, you might wish to consider GLP-1 treatments like Wegovy or Mounjaro. These treatments can help curb appetite, reduce cravings, and promote fullness.

If you think your current medication may be impacting your sleep – and your weight management – make sure to flag any concerns with your ZipHealth clinical team before requesting your next prescription. 

References

1. Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients [Internet]. 2022;14(8):1549. Available from: https://www.mdpi.com/2072-6643/14/8/1549/htm 
2. How to Sleep Better [Internet]. Harvard Health. Available from: https://www.health.harvard.edu/topics/sleep#sleep0 
3. National Heart, Lung, and Blood Institute. How Sleep Works - Your Sleep/Wake Cycle | NHLBI, NIH [Internet]. www.nhlbi.nih.gov. 2022. Available from: https://www.nhlbi.nih.gov/health/sleep/sleep-wake-cycle 
4. Pradhan G, Samson SL, Sun Y. Ghrelin. Current Opinion in Clinical Nutrition and Metabolic Care [Internet]. 2013 Nov;16(6):619–24. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049314/ 
5. Salamon M. Snooze more, eat less? Sleep deprivation may hamper weight control [Internet]. Harvard Health. 2022. Available from: https://www.health.harvard.edu/blog/snooze-more-eat-less-sleep-deprivation-may-hamper-weight-control-202204042718 
6. Sharma S, Kavuru M. Sleep and Metabolism: An Overview. International Journal of Endocrinology [Internet]. 2010 Aug 2;2010(270832):1–12. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929498/ 
7. Dornbush S, Aeddula NR. Physiology, Leptin [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK537038/