{"id":574199,"date":"2026-07-08T00:40:13","date_gmt":"2026-07-08T00:40:13","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/574199\/"},"modified":"2026-07-08T00:40:13","modified_gmt":"2026-07-08T00:40:13","slug":"getting-78-fewer-minutes-of-sleep-a-night-may-lead-to-weight-gain","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/574199\/","title":{"rendered":"Getting 78 Fewer Minutes of Sleep a Night May Lead to Weight Gain"},"content":{"rendered":"<p><img decoding=\"async\" loading=\"eager\" src=\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2026\/07\/getty_1412893653_header_1296x728.jpg\" alt=\"A woman lying on a bed.\" class=\"css-bt1qz0\"\/><a class=\"icon-hl-pinterest css-foz1gx\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth-news%2Fsleep-loss-cause-weight-gain&amp;media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2F2026%2F07%2Fgetty_1412893653_header_1296x728.jpg&amp;description=Getting%2078%20Fewer%20Minutes%20of%20Sleep%20a%20Night%20May%20Lead%20to%20Weight%20Gain\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2026\/07\/getty_1412893653_header_1296x728.jpg\">Share on Pinterest<\/a>A new study found that adults who slept about 78 fewer minutes each night for six weeks gained nearly a pound and became more sedentary, highlighting the important role sleep plays in maintaining a healthy weight. A woman lying on a bed.<\/p>\n<ul>\n<li><strong>A new study suggests not getting enough sleep each night may lead to weight gain.<\/strong><\/li>\n<li><strong>Those who lost an average of 78 minutes of sleep per night gained almost 1 pound over 6 weeks.<\/strong><\/li>\n<li><strong>People who were short on sleep were also found to be more sedentary.<\/strong><\/li>\n<li><strong>Sleep deprivation can cause weight gain by altering hunger hormones.<\/strong><\/li>\n<li><strong>Getting good quality sleep is an important part of a healthy weight-management strategy.<\/strong><\/li>\n<\/ul>\n<p>We all know that not getting enough sleep can leave us feeling groggy and out of sorts, but did you know it might also be quietly adding pounds to your body? <\/p>\n<p>A recent study conducted by researchers at Columbia University found that even a modest reduction in sleep \u2014 just an hour and a half less per night for six weeks \u2014 can cause noticeable weight gain and changes in the body. <\/p>\n<p>According to the study\u2019s authors, these findings, published on July 7, 2026, in the <a href=\"https:\/\/doi.org\/10.7326\/ANNALS-25-01660\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" class=\"content-link css-kxhged\">Annals of Internal Medicine<\/a>, highlight the role of sleep in managing weight, especially for those already at risk of heart and metabolic diseases.<\/p>\n<p>To understand the connection between sleep and body weight, the researchers combined data from two clinical trials involving 95 adults ages 20 and older. <\/p>\n<p>These participants were all considered at elevated risk for heart and metabolic problems, but typically slept at least seven hours a night before the study began.<\/p>\n<p>The trials used a randomized crossover design, meaning each participant experienced two different sleep conditions over separate six-week periods. <\/p>\n<p>In one condition, called \u201cadequate sleep\u201d (AS), participants maintained their usual sleep habits, averaging seven or more hours of rest each night. <\/p>\n<p>In the other condition, known as \u201csleep restriction\u201d (SR), participants were asked to delay their bedtime by 1.5 hours, cutting their sleep time by about 90 minutes every night.<\/p>\n<p>To ensure participants followed their sleep schedules, the researchers monitored their sleep using wrist-worn devices called \u201cactigraphs,\u201d which tracked movement and estimated sleep duration. <\/p>\n<p>Participants also kept sleep diaries, and the research team regularly reviewed these to adjust schedules and ensure compliance.<\/p>\n<p>Throughout the study, participants underwent detailed measurements before and after each sleep condition. These included weighing participants, measuring waist circumference, and using magnetic resonance imaging (MRI) to assess body composition, including fat and muscle volumes. <\/p>\n<p>The researchers also collected blood samples to measure hormones related to hunger and energy balance, such as leptin and ghrelin.<\/p>\n<p>In addition, the study tracked daily activity levels using the same wrist devices to see if changes in sleep affected <a class=\"content-link css-kxhged sl\" href=\"https:\/\/www.healthline.com\/health\/5-reasons-exercise-improves-sleep\/\" rel=\"nofollow noopener\" target=\"_blank\">physical activity<\/a> or sedentary behavior. <\/p>\n<p>For a smaller group of participants, total daily energy expenditure \u2014 the number of calories burned \u2014 was measured using a method called \u201cdoubly labeled water.\u201d<\/p>\n<p>By comparing data collected after adequate sleep and after sleep restriction, the researchers aimed to uncover how a real-world pattern of mild but chronic sleep loss might affect body weight and related health factors.<\/p>\n<p>When the researchers examined the data, they found that participants who slept about 78 minutes less per night during the sleep restriction phase gained an average of 0.45 kilograms (nearly 1 pound) compared to when they had adequate sleep.<\/p>\n<p>Waist circumference also increased by about half a centimeter during the sleep restriction period, indicating that some of the <a class=\"content-link css-kxhged sl\" href=\"https:\/\/www.healthline.com\/nutrition\/10-causes-of-weight-gain\/\" rel=\"nofollow noopener\" target=\"_blank\">weight gain<\/a> was concentrated around the abdomen, which is a known risk factor for heart disease.<\/p>\n<p>MRI scans showed an increase in whole-body volume, but the proportion of body fat versus muscle did not change, suggesting that weight gain was not solely due to fat accumulation.<\/p>\n<p>Looking at the hormones, leptin levels \u2014 which signal the body\u2019s energy stores \u2014 increased with sleep restriction, consistent with the observed weight gain. <\/p>\n<p>Ghrelin, often called the \u201chunger hormone,\u201d tended to decrease slightly, though this change was not statistically significant. <\/p>\n<p>There was no change in glucagon-like peptide-1 (GLP-1), another hormone involved in appetite regulation.<\/p>\n<p>Physical activity data revealed that participants spent about 17 more minutes per day being sedentary during the sleep restriction period compared to when they had adequate sleep. However, time spent in moderate-to-vigorous physical activity did not change, which could contribute to weight gain by reducing overall calorie expenditure.<\/p>\n<p>Among the smaller subset of participants who had their total daily energy expenditure measured, no significant difference was found between the two sleep conditions. This suggests that the weight gain seen with reduced sleep was likely due to increased calorie intake and more sedentary time rather than decreased calories burned.<\/p>\n<p>Overall, this study provides strong evidence that losing just a little sleep each night over several weeks can lead to measurable weight gain and increased sedentary behavior, which are both important factors in the development of obesity and heart-related diseases.<\/p>\n<p><a href=\"https:\/\/www.ivimhealth.com\/providers\/jessica-duncan-md-dabom-daba\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" class=\"content-link css-kxhged\">Jessica Duncan<\/a>, MD, DABOM, DABA, a board-certified obesity medicine physician and Chief Medical Officer at <a href=\"https:\/\/www.ivimhealth.com\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" class=\"content-link css-kxhged\">Ivim Health<\/a>, who was not involved in the research, said that these findings track with what she sees in her practice.<\/p>\n<p>\u201cIf you\u2019re not sleeping restoratively for seven to nine hours, your biology is working against you, and it doesn\u2019t take a big deficit to see it,\u201d she said.<\/p>\n<p>According to Duncan, poor sleep disrupts your hunger hormones, making you crave high-calorie foods that you don\u2019t need. It also impairs <a class=\"content-link css-kxhged sl\" href=\"https:\/\/www.healthline.com\/nutrition\/insulin-and-insulin-resistance\/\" rel=\"nofollow noopener\" target=\"_blank\">insulin sensitivity<\/a> and raises cortisol, contributing to fat storage around your midsection.<\/p>\n<p>\u201cAnd it hits your prefrontal cortex, which runs impulse control,\u201d she said. \u201cThat\u2019s the real reason you reach for donuts when you\u2019re exhausted. It isn\u2019t weak willpower. It\u2019s a tired brain making worse calls.\u201d<\/p>\n<p>When you don\u2019t get enough sleep, you also move less without even consciously knowing it.<\/p>\n<p>This means less recovery from workouts, less spontaneous movement, and more sitting, according to Duncan.<\/p>\n<p>\u201cYou can run on empty for a few days, the way you can swipe a card when you\u2019re short,\u201d she said. \u201cBut it compounds, and the body eventually collects, usually as weight gain, more hunger, metabolic dysfunction.\u201d<\/p>\n<p>\u201cSleep is not simply a period of rest,\u201d said Destini Moody, RD, CSSD, LD, a board-certified specialist in sports dietetics with <a href=\"https:\/\/www.flextherapistceus.com\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" class=\"content-link css-kxhged\">Flex Therapist CEUs<\/a>, who was not involved in the study. \u201cIt can affect appetite, energy levels, physical activity, and body composition.<\/p>\n<p>\u201cFor this reason, getting enough high-quality sleep should be an important part of a healthy weight-management plan,\u201d she said.<\/p>\n<p>The first step in getting better quality sleep, according to Moody, is following a regular sleep schedule.<\/p>\n<p>\u201cThis means going to bed and waking up at approximately the same time each day,\u201d she explained.<\/p>\n<p>A calming <a class=\"content-link css-kxhged sl\" href=\"https:\/\/www.healthline.com\/health\/sleep-hygiene\/\" rel=\"nofollow noopener\" target=\"_blank\">bedtime routine<\/a> can also help. Moody said this might include activities such as reading, taking a warm shower, doing some light stretching, or listening to relaxing music.<\/p>\n<p>\u201cPeople should limit the use of phones, laptops, and televisions before bed,\u201d she said. \u201cThey should also avoid checking work-related emails because this can make it harder to relax.\u201d<\/p>\n<p>Moody additionally advises <a class=\"content-link css-kxhged sl\" href=\"https:\/\/www.healthline.com\/health\/caffeine-effects-on-body\/\" rel=\"nofollow noopener\" target=\"_blank\">limiting caffeine<\/a>, especially later in the day. Also, while drinking alcohol might seem like a good idea, she says consuming it near bedtime could backfire on you.<\/p>\n<p>\u201cAlthough alcohol may make someone feel sleepy at first, it can reduce sleep quality and increase the chance of waking during the night,\u201d she said.<\/p>\n<p>A dark, quiet, and comfortably cool bedroom can further improve your sleep quality. <\/p>\n<p>Moody said exercise could also help. \u201cHowever, intense exercise too close to bedtime may make it <a class=\"content-link css-kxhged sl\" href=\"https:\/\/www.healthline.com\/health\/sleeping-difficulty\/\" rel=\"nofollow noopener\" target=\"_blank\">difficult to fall asleep<\/a>,\u201d she noted.<\/p>\n<p>When it comes to the amount of sleep, she said most adults need at least seven hours each night. However, the exact amount you need can change throughout your lifetime. <\/p>\n<p>Finally, if you are having problems falling asleep or staying asleep, or you feel tired despite getting plenty of sleep, Moody said it\u2019s essential to speak with a healthcare professional to rule out or treat any sleep disorders.<\/p>\n","protected":false},"excerpt":{"rendered":"Share on PinterestA new study found that adults who slept about 78 fewer minutes each night for six&hellip;\n","protected":false},"author":2,"featured_media":574200,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[78],"tags":[18,135,19,17,244561,33675],"class_list":["post-574199","post","type-post","status-publish","format-standard","has-post-thumbnail","category-health","tag-eire","tag-health","tag-ie","tag-ireland","tag-sleep-loss","tag-weight-gain"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@ie\/116881577699326036","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/574199","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/comments?post=574199"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/574199\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media\/574200"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media?parent=574199"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/categories?post=574199"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/tags?post=574199"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}