Short on sleep? Your scale may notice

One more episode. A little more scrolling. Just one more chore to finish before bed. Those lost minutes of sleep can add up – and possibly show up on the scale.

A recent study found that adults who consistently slept about an hour less than typical gained a modest amount of weight over six weeks. They also spent about 17 more minutes a day sedentary than when they got adequate sleep.

“Losing an hour of sleep here and there isn’t necessarily significant, but this study looked at what can happen when that pattern continues for weeks,” says Dr. Oritsetimeyin Otubu-Scipio, a family medicine provider at Aurora Health Care. “When you’re short on sleep, you may think and act in ways that could ultimately affect your weight.”

What did the study find?

The study included 95 adults who typically got at least seven hours of sleep a night and had at least one risk factor for cardiovascular disease.

Each participant completed two six-week periods: one with adequate sleep and another with restricted sleep. During the restricted period, participants slept about 78 fewer minutes a night.

By the end of those six weeks, they weighed about 1 pound more on average and had a small increase in waist circumference compared with the adequate-sleep period.

The findings add to earlier research linking insufficient sleep with weight gain. An American Heart Association scientific statement reviewing multiple studies found that people who regularly got too little sleep were more likely to gain weight or develop obesity over time.

Why could sleep affect your weight?

Researchers are still working to understand the connection. Previous studies suggest getting too little sleep may increase hunger and food intake and influence how your brain responds to food.

Hormones that help regulate appetite also may play a role. Ghrelin signals hunger, while leptin helps your brain recognize when you’ve had enough to eat. However, research on how sleep loss affects those hormones has produced mixed results.

“You may not be able to control every night of sleep, but your habits can make it easier to get the rest your body needs,” Otubu-Scipio says. “If you regularly find yourself getting less sleep than you’d like, look at what’s keeping you up and where you might be able to make a change.”

How can you protect your sleep time?

Otubu-Scipio recommends starting with a few everyday habits:

• Keep a consistent schedule – Try to go to bed and wake up around the same time each day, including weekends.
• Give yourself time to wind down – Build a relaxing routine and limit bright screens as bedtime approaches.
• Time your caffeine – Avoid caffeine in the afternoon or evening.
• Set up your bedroom for sleep – Keep it quiet, dark and comfortably cool.
• Get moving during the day – Regular physical activity can support healthy sleep, but avoid vigorous exercise too close to bedtime if it keeps you awake.

If you regularly have trouble falling asleep, staying asleep or feeling rested despite allowing enough time for sleep, talk with your care provider. An underlying sleep disorder or another health condition could be getting in the way.

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