A moderate reduction in sleep (about 80 minutes per night) over six weeks is sufficient to cause weight gain and an increase in waist circumference, potentially linked to an increase in sedentary behavior.

noli's read

This advice is based on serious research, notably a randomized controlled trial (RCT) published in the American Journal of Clinical Nutrition in 2022. The data confirm that sleep restriction, even mild, disrupts energy balance and increases caloric intake, particularly through snacks high in fat and sugar. The observation regarding the increase in sedentary time is consistent with known biological mechanisms: fatigue reduces motivation for physical activity while encouraging snacking. While the link between sleep deprivation and metabolism is widely supported by meta-analyses, the precise magnitude of weight gain (1 pound) may vary depending on individuals and their basal metabolism. This is therefore not an absolute generality, but a documented biological trend. The evidence is robust and underscores the importance of sleep as a pillar of weight management.

the sources

1. 1Spiegel K, Tasali E, Penev P, Van Cauter E. 2004
2. 2Al Khatib HK, Harding SV, Darzi J, Pot GK. 2016
3. 3Watson NF et al. (AASM & Sleep Research Society) 2015
4. 4Hirshkowitz M et al. (National Sleep Foundation) 2015