What studies show
An analysis of 11 studies with 172 people found that after shortened sleep, participants ate 385 kcal more a day on average. Expenditure did not change measurably.[2]
There was also a trial the other way round. 80 adults with overweight who usually slept under 6.5 hours got advice on sleeping longer. They slept about 1.2 hours more and ate 270 kcal a day less than the control group.[3]
In a small study of 10 people on reduced energy intake, participants were hungrier with 5.5 hours of sleep time than with 8.5 hours. They also lost less fat and more other body mass.[4]
How solid this is
Most studies are small or short. They show an effect on food intake, but not what this means for one person over years.
What follows from this
Sleep is no trick for losing weight. But it is part of how easy your everyday life feels. If you are always tired even though you spend enough time in bed, talk to your doctor.
The app does not replace medical advice.
Sources
- CDC: About Sleep, 2024
- Al Khatib HK et al.: The effects of partial sleep deprivation on energy balance. Eur J Clin Nutr, 2017
- Tasali E et al.: Effect of Sleep Extension on Objectively Assessed Energy Intake Among Adults With Overweight in Real-life Settings. JAMA Intern Med, 2022
- Nedeltcheva AV et al.: Insufficient sleep undermines dietary efforts to reduce adiposity. Ann Intern Med, 2010