Research
Adherence
Sleep extension in short sleepers reduces appetite, particularly for sweet and salty foods, and increases daytime physical activity, supporting weight management.
If you are a short sleeper, try extending your sleep by 1-2 hours. This can significantly reduce your cravings for sweet and salty foods and increase your daytime energy and activity levels. It is a feasible and effective strategy for improving weight management.
LimitedSupportsLOW confidence
Sleep extension was associated with a 7% increase in daytime activity... overall appetite ratings decreased by 14%. This reduction in appetite was largely due to the 62% reduction in appetite ratings for sweet and salty foods
Why this rating
Based on a small home-based intervention (n=10) without a control group.
Source
Sleep–obesity relation: underlying mechanisms and consequences for treatment
Marie‐Pierre St‐Onge · Obesity Reviews · 2017
DOI 10.1111/obr.12499
narrative_reviewCited 235×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Sleep restriction (SR) increases energy intake by 300–550 kcal/day and alters hormonal signaling (increased ghrelin, decreased leptin, reduced GLP-1) and brain reward network activity, leading to a positive energy balance and weight gain.Good
- Sleep restriction during a caloric deficit reduces fat loss and increases fat-free mass loss compared to adequate sleep, making weight loss less effective.Moderate
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- Resistance exercise is the only intervention capable of consistently restoring muscle function and strength in sarcopenia, partially overcoming age-related anabolic resistance.Strong
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