Reducing sleep by approximately 90 minutes per night could contribute to weight gain, according to a recent study published in the Annals of Internal Medicine. The research followed 95 adults at risk for heart or metabolic disease, comparing six weeks of adequate sleep with six weeks of restricted sleep.
Participants who slept less gained about one pound on average and exhibited slightly larger waistlines by the end of the sleep-restricted period. They also spent more time sitting, while their levels of moderate to vigorous exercise remained consistent. Researchers did not observe significant changes in body fat or muscle mass during the study, and the amount of food participants consumed was not tracked, leaving the specific drivers of weight increase unclear.
Dr. Somi Javaid, an OB-GYN not involved in the study, emphasized sleep's critical role in metabolism regulation. She noted that chronic sleep deprivation can impede weight management, and women experiencing menopause may be particularly susceptible due to increased sleep disturbances during this life stage. "We are destroying women's sleep at the exact life stage when their metabolism is [the] least able to absorb the hit, then telling them to eat less and exercise more," Javaid stated. She added that the American Heart Association now includes sleep as one of its "Life's Essential 8" for heart health, recommending adults aim for seven to nine hours of sleep nightly. "Chronic short sleep is not a lifestyle quirk. We need to treat sleep as a vital sign of health," Javaid said.
The study's authors acknowledged certain limitations, including the six-week duration, which might be insufficient to detect substantial changes in body fat. The relatively small sample size also limited comparisons across different participant groups, and some hormone measurements were taken only in the morning, potentially missing daily fluctuations. Sleep expert Dr. Rebecca Robbins, featured in a "Fox & Friends" segment, previously highlighted the importance of sleep, advising adults to aim for 7-9 hours per night for optimal health and longevity. She also touched upon popular sleep trends such as melatonin, mouth taping, cooling pillows, and sleep trackers, explaining melatonin's function in circadian rhythm and the benefits of nasal breathing through mouth taping. Robbins also noted the ideal sleep environment temperature of 65 degrees Fahrenheit.