When discussing weight loss, the focus is often on eating less and exercising more.
However, according to Harvard Health Publishing, recent research suggests that sleep also influences how much we eat.
Many people do not get the recommended seven to nine hours of sleep per night.
This has been linked to an increased risk of heart disease, high blood pressure, diabetes, and obesity, among other conditions.
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Sleep is also considered a central component of both physical and mental health, alongside diet, exercise, and stress management.
Trial involving 80 participants
A study published in JAMA Internal Medicine included 80 overweight adults between the ages of 21 and 40. They typically slept less than 6.5 hours per night.
For two weeks, half of the participants received guidance aimed at extending their sleep to 8.5 hours, while the rest continued their usual routines.
Participants were not allowed to change their diet or exercise habits.
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Sleep was measured using a wrist-worn device, and researchers also monitored calorie intake and energy expenditure.
According to the results, the group that received sleep guidance slept more than an hour longer per night. On average, they consumed 270 fewer calories per day and lost about half a kilogram. The other group gained nearly half a kilogram.
Hormonal effects
Harvard Health Publishing explains that sleep affects the hormones ghrelin and leptin, which regulate hunger and satiety.
Too little sleep can increase appetite and make it harder to feel full.
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The study measured results over a two-week period only, and it remains unclear whether the effect persists in the long term.
However, the findings suggest that improved sleep habits may influence body weight, even without changes in diet and exercise.
Sources: Harvard Health Publishing, and JAMA Internal Medicine.
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