Slight sleep deprivation distinctly disrupts hunger and satiety signals in men and women, promoting weight gain that is explained by both increased hunger and a decrease in daily energy expenditure.

noli's read

Research by Dr. Marie-Pierre St-Onge at Columbia University provides a very solid scientific foundation for these observations. Regarding gender differences, a randomized crossover clinical trial published in the journal Sleep (2012) confirms that sleep reduction disrupts appetite signals differently: it increases the hunger hormone (ghrelin) in men, while it decreases the satiety signal (GLP-1) in women. As for weight gain, an analysis of randomized clinical trials led by her team and published in the Annals of Internal Medicine (2026) reveals that a sleep reduction of only 80 minutes per night for six weeks leads to an average weight gain of 0.45 kg. The idea that one can gain weight without additional caloric intake is explained by a subtle behavioral change. The 2026 study highlights that tired participants spontaneously increase their sedentary time by 17 minutes per day, thereby reducing their daily energy expenditure. Nevertheless, in a context of free access to food, other clinical trials by the researcher indicate that fatigue also leads to consuming approximately 300 additional calories per day. This dual dynamic of passive inactivity and stimulated appetite fully validates the importance of proper rest for maintaining one's figure.

the sources

1. 1Spiegel K, Tasali E, Penev P, Van Cauter E. 2004
2. 2Al Khatib HK, Harding SV, Darzi J, Pot GK. 2016