Regularly losing less than an hour and a half of sleep per night could contribute to noticeable weight gain, according to a recent study from Columbia University.
The research, which involved nearly 100 adults, found that participants who slept 80 minutes less per night for six weeks gained an average of one pound. In contrast, those who maintained seven to eight hours of sleep per night did not experience weight changes. The study, published in the journal Annals of Internal Medicine, suggests that even mild sleep restriction can have a significant impact over time.
Dr. Faris Zuraikat, a nutritionist and the study's lead author, noted that while the one-pound gain over six weeks may not seem substantial, extrapolating this to a full year could result in clinically meaningful weight gain. The participants in the sleep-restricted group also showed a reduction in daily activity, averaging nearly 20 minutes less of movement despite being awake longer.
While the study did not track calorie consumption, researchers hypothesize that sleep deprivation may interfere with hormones that regulate appetite. Previous research has indicated that a lack of sleep can increase levels of the hunger hormone leptin, potentially leading to increased food intake. This study is among the first to demonstrate that weight gain can occur even with mild sleep curtailment, expanding on earlier findings that linked significant sleep loss (four hours or more) to weight gain.
Nearly a third of American adults report difficulty achieving the recommended seven to nine hours of sleep nightly. Beyond weight gain, insufficient sleep has been linked to an increased risk of various health issues, including type 2 diabetes and dementia. Sleep is crucial for bodily functions such as self-repair, recovery, and the clearance of toxic proteins associated with disease.
In the study, participants initially slept between seven and eight hours per night. The sleep-restricted group reduced their sleep to between five hours and 40 minutes and six hours and 40 minutes nightly. Although they gained weight, their levels of moderate and vigorous physical activity remained comparable to the group that slept more. Researchers noted that changes in body fat or muscle mass were not detected, possibly due to the study's duration.
Dr. Marie-Pierre St-Onge, a nutritionist involved in the study, stated that adequate sleep may help lower the risk of weight gain and related conditions like heart disease and diabetes. She also commented that relying solely on diet and exercise to offset weight gain can be challenging to maintain.
The researchers acknowledged that the study was small and that further investigation with larger groups would be beneficial to confirm these findings.
