Hormonal
Short sleep duration (defined as <8 hours in adults or age-appropriate norms in children) causes obesity by altering metabolic hormones (lowering leptin, raising ghrelin) and increasing appetite for energy-dense foods, while also reducing physical activity due to fatigue.
Prioritize getting adequate sleep (8+ hours for adults, age-appropriate for children) as a primary strategy for weight management. This is not just about feeling rested; lack of sleep biologically increases your hunger hormones and decreases your fullness hormones, making you crave more food, especially high-calorie options. Combine this with good sleep hygiene (no screens in bed, consistent schedule) to support your weight loss efforts.
On the basis of both population studies and laboratory studies on partial sleep restriction, there is increasing evidence that short sleep duration results in metabolic changes that may contribute to the development of obesity, insulin resistance, diabetes and cardiovascular disease.
Why this rating
Strong epidemiological dose-response relationships and consistent laboratory findings on hormones, though causality in long-term weight loss is not yet proven by RCTs.
Source
The link between short sleep duration and obesity: we should recommend more sleep to prevent obesity
Shahrad Taheri · Archives of Disease in Childhood · 2006
DOI 10.1136/adc.2005.093013
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