Energy balance
Five days of insufficient sleep (5 hours/night) increases total daily energy expenditure by approximately 5% but leads to a net positive energy balance and weight gain because ad libitum food intake increases by ~6%, disproportionately driven by post-dinner snacking.
If you consistently sleep only 5 hours a night, you will likely gain weight even if you don't feel hungrier. Your body burns slightly more calories, but you eat significantly more, especially late at night. To prevent this, prioritize getting 7-9 hours of sleep, as it naturally reduces the drive to overeat, particularly carbohydrates and fats.
We found that insufficient sleep increased total daily energy expenditure by ~5%; however, energy intake—especially at night after dinner—was in excess of energy needed to maintain energy balance. Insufficient sleep led to 0.82 ± 0.47 kg (±SD) weight gain...
Why this rating
Randomized crossover design with whole-room calorimetry and ad libitum feeding in a controlled clinical setting.
Source
Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain
Rachel R. Markwald et al. · Proceedings of the National Academy of Sciences · 2013
DOI 10.1073/pnas.1216951110
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