Can You Lose Weight While You Sleep? Answered by an Expert

Quality sleep is as important as diet and exercise.

The standard sleep duration recommended by the Center for Disease Control and Prevention (CDC) is 7 hours [2]. But most people don't adhere.

Here’s what's interesting; those who experience difficulty losing fat usually have something in common — they are sleep-deprived.

Studies Show That Short Sleep Leads to Weight Gain

Recurring studies continue to table evidence associating short sleep with gaining weight and higher body mass index.

One study found that adults who slept less than 7 hours had a 41% risk of obesity. In contrast, those who slept longer had no such trouble [3].

Another study on sleep restriction tied waist circumference and the accumulation of belly fat to short sleep duration [4].

"Getting sufficient sleep could be a game-changer in tackling the obesity epidemic,"

- Esra Tasali, Lead researcher, MD, Associate Professor of Medicine & Director of the Sleep Research Center at The University of Chicago

These problems did not only affect adults but adolescents and children as well. Research on preschool children found that BMI scores improved with every additional hour of sleep [5].

Besides a direct correlation to weight gain, lack of enough sleep was also found to negatively affect hunger levels, driving people to consume high caloric intake from high sugar and high-fat foods [6].

How does this happen?

Sleep-impoverished people are bound to release more ghrelin, a hunger hormone that sends hunger signals to the brain.

At the same time, their bodies hinder leptin, a hormone that suppresses hunger [7].

Sleep disorders like sleep apnea also cause a never-ending cycle of lack of sleep due to weight gain and weight gain due to lack of sleep [8].

Related Articles:

• Will Losing Weight Help Sleep Apnea?
• How Many Calories Do You Burn When You Sleep?

For the sake of more sleep quality, you need to develop healthy sleep habits.

1. Remain Consistent With Your Sleep Schedule

Remain consistent with your sleep schedule. That means sleeping at the same time every night and waking up at the same time every morning.

Research shows that trying to catch up with sleep after some late nights can wreak havoc on your metabolism and cause insulin insensitivity [13].

Aim for 7-8 hours of adequate sleep. That adequate, scheduled sleep should also be in sync with your circadian rhythm or natural sleep-wake cycle, says Dr. Rekha Kumar, chief medical Officer at Found.

He notes that when this pattern is consistent, many weight-regulating hormones reach their highs and lows in a way that optimizes energy expenditure.

2. Create a Healthy Sleep Environment

Keep the bedroom dark with no lights when it's sleeping time. No lights include keeping cell phones, TVs, and computers away from the bedroom.

Exposure to artificial lights is proven to increase the risk of obesity in women [14].

3. Avoid Meals and Caffeine Drinks Before Bed

Food intake before bed is highly discouraged.

Studies have shown that late lunch eaters drop weight slower than their counterparts [15].

Additionally, caffeinated drinks like coffee keep you alert and awake. You should therefore avoid them before bed.