Sleep and weight: what’s the link?
Sleep has a direct effect on your weight: too little sleep disrupts the hormones that regulate hunger and fullness. Discover how better sleep supports your weight-loss journey.
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Lifestyle
Sleep and weight: what’s the link?
Sleep has a direct effect on your weight: too little sleep disrupts the hormones that regulate hunger and fullness. Discover how better sleep supports your weight-loss journey.
)
The science behind sleep and weight regulation
While you sleep, your body produces hormones that play a crucial role in regulating your appetite and fat storage. Leptin, the satiety hormone, rises during a good night’s sleep, while ghrelin — the hunger hormone — falls. With chronic sleep deprivation, this hormonal balance is disrupted, leading to more cravings and a greater risk of being overweight.
The science behind sleep and weight regulation
| Hormone | Effect with good sleep | Effect with sleep deprivation |
|---|---|---|
| Leptin | Rises, suppresses appetite | Falls, more hunger |
| Ghrelin | Falls, fewer cravings | Rises, more cravings |
| Cortisol | Low, less fat storage | Elevated, more belly fat |
How much sleep do you need for a healthy weight?
Research shows that adults need an average of seven to nine hours of sleep per night for their metabolism to function optimally. People who consistently sleep less than six hours have a significantly higher risk of being overweight and developing type 2 diabetes. Even one week of sleep deprivation can cause measurable changes in insulin sensitivity.
Important
Consistently sleep less than six hours a night and your risk of being overweight rises by as much as 30 percent. So treat your sleep as a pillar of your health that is just as important as nutrition and exercise.
“Sleep is not a luxury, it’s a medical necessity. Those who take their sleep seriously lay the foundation for a healthier weight and a longer life.”
Practical tips for a better night’s sleep
A consistent sleep routine is the most important step towards better sleep quality: go to bed at the same time every day and get up at the same time, even at the weekend. Limit screen use in the hour before bedtime, because blue light suppresses the production of melatonin. Also make sure your bedroom is cool and dark, at around 18 degrees Celsius, for optimal sleeping conditions.
Key insights
- Stick to a fixed sleep schedule, even at the weekend
- Avoid screens and bright light in the hour before bedtime
- Keep your bedroom cool (±18°C) and completely dark
- Limit caffeine after 14:00 and alcohol just before bed
- Use relaxation techniques such as breathing exercises to calm your mind
Discover our programme
Ready to start losing weight?
Wellis offers tailored, medically supervised weight loss. Check whether you are eligible.
Sleep as part of your medically supervised weight-loss programme
At Wellis, we see sleep as an integral part of a successful weight-loss programme, alongside nutrition and exercise. Our doctors and sleep specialists work together to identify and treat any sleep disorders such as sleep apnoea early on, because these conditions can significantly hinder weight loss. A personal sleep plan, tailored to your lifestyle, is part of our holistic approach.
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Medical disclaimer. The information on this page is for informational purposes only and does not replace professional medical advice. Always consult a doctor or another qualified healthcare professional with any questions about your health.
Sources
- 1.Spiegel K, Tasali E, Penev P, Van Cauter E. (2004). Slaaptekort bij gezonde jongvolwassenen vermindert leptine, verhoogt ghreline en vergroot honger en eetlust. Annals of Internal Medicine, 141(11), 846–850.
- 2.Cappuccio FP, Taggart FM, Kandala NB, et al. (2008). Meta-analyse van korte slaap en zwaarlijvigheid bij kinderen en volwassenen. Sleep, 31(5), 619–626.
- 3.Van der Berg JF, Knvistingh Neven A, Tulen JH, et al. (2008). Actigrafisch gemeten slaap en cognitief functioneren bij ouderen: de Rotterdam-studie. Acta Psychiatrica Scandinavica, 117(2), 144–152.
Written by
Rosemarie Koning
Nursing
Rosemarie Koning is a nurse at Wellis (BIG: 69061505430), with a focus on general practice and lifestyle. She is responsible for intake and follow-up, and provides clear explanations and personal guidance throughout the treatment journey.