Carrie Myers, M.S.
Wed, July 15, 2026 at 2:57 PM UTC
Reviewed by Dietitian Madeline Peck, RDN, CDN
Key Points
Sleep is often underrated for its role in health and weight loss
Averaging 80 fewer minutes of sleep a night may increase the risk of weight gain
Sleep and stress play important roles in weight management, along with diet and exercise
Managing weight can be difficult and frustrating for many. While most concentrate on diet and physical activity when trying to lose weight, there are two other areas that are often less focused on: stress and sleep
Sleep, especially, tends to be the most neglected wellness pillar. With hustle culture constantly being promoted on socials, sleep and rest tend to get downplayed. But there is mounting evidence suggesting that not getting enough healthy sleep—which includes both quality and quantity of sleep—can be harmful to your health and may increase the risk of weight gain and chronic diseases
Columbia University researchers took sleep studies out of the lab and into real life to see if missing out on 90 minutes of sleep a night for six weeks had any impact on participants’ weight. What they found might surprise you. Let’s break it all down
How Was This Study Conducted?
This study is different from many studies on sleep as it was done in people’s own homes, not in a sleep lab. It included 95 adults over the age of 20 (76% of which were female) and was done in two phases
For one phase, participants maintained their usual sleep habits, getting adequate sleep (AS)—about 7 to 9 hours per night. During the other phase, participants’ sleep was purposely reduced by about 90 minutes, which is considered slight sleep restriction (SR); they did this by going to bed 90 minutes later than their normal bedtime. The phases were done in random order, with some participants doing their AS phase first, followed by SR, and others starting with SR, followed by AS. Each phase lasted six weeks and was separated by a four-to-six-week washout period, which helps reduce the chance of overlapping outcomes from each phase.
Researchers collected several sets of data, including demographics, height, weight, waist circumference, body fat percentage, bloodwork and urinalyses. During the study, sleep and activity were measured with worn devices; sleep was further quantified with sleep diaries
What Did This Study Find?
Based on collected sleep data, participants averaged almost 80 minutes less sleep during the SR phase. After running statistical analyses, researchers found that by the end of the SR phase, participants had gained an average of one pound and had spent more time being inactive than they did during the AS phase
Researchers state that these results suggest that chronic lack of sleep, even in smaller amounts each night, could add up to significant weight gain over time
Researchers note that the sample size and study length limit their findings. This study was also not designed to test differences between genders or menopause status, so it is unclear whether outcomes would be different between men and women or between pre-menopausal and post-menopausal women
How Does This Apply to Real Life?
Most studies suggest that the healthy sleep sweet spot is between seven and nine hours of good quality sleep a night. Sleep deprivation (lack of sleep) and poor sleep quality have been linked with reduced longevity and an increased risk of high blood pressure, heart disease, kidney disease, diabetes, stroke, obesity and depression—making it clear that sleep is no less important than diet and physical activity when it comes to overall health
While there may be several mechanisms by which sleep affects health, one primary reason a lack of quality sleep can be so harmful is that it increases inflammation in the body. And chronic inflammation has been connected to all the same conditions that sleep deprivation and poor quality sleep have been linked with. It also often makes losing weight a losing battle
If losing or maintaining weight is your goal, you want to include anti-inflammatory foods in your daily line-up. This includes focusing on whole foods that are rich in fiber, protein and healthy fats, and limiting foods that are high in added sugar, saturated fat and sodium. You also want to include fermented foods to add beneficial bacteria to your gut, as a healthy gut has been linked with a healthier weight loss response. Our 7-Day Anti-Inflammatory Meal Plan for Weight Loss is a great place to start. Or if you’re ready to dive into a month’s worth of meals, give our 30-Day High-Fiber, Anti-Inflammatory Meal Plan for Weight Loss a try.
In addition to an anti-inflammatory diet, engage in regular physical activity, including some form of cardio—like walking, cycling or running—as well as strength training and stretching. It’s recommended that you get an average of 150 minutes of moderate or 75 minutes of vigorous activity each week. If you’re use to a more sedentary lifestyle, simply start where you’re at and slowly work your way up over time
Sleep and stress are tightly connected—and the relationship is bidirectional. When you’re stressed out, you’re likely to not sleep as well, and when you’re not getting enough quality sleep, you’re going to be more stressed out. Practicing nervous system calming methods like deep breathing and grounding techniques can be helpful for managing stress
To improve the quality of your sleep, try developing a calming bedtime routine. Reducing the amount of light you’re exposed to in the evening, limiting screen time at least an hour before bedtime and avoiding a large meal or alcohol later in the evening can all support a better night of sleep. A cooler sleep environment is also conducive to better sleep, as is a consistent bedtime
If you feel like you’re doing all the right things, but are still waking up exhausted or are experiencing daytime sleepiness, it may be time to see a healthcare provider about being tested for a sleep disorder. Sleep apnea—a condition where breathing stops and restarts while sleeping—is a common sleep disorder, and has been linked with an increased risk of obesity, heart disease and cognitive decline
Our Expert Take
This study suggests that getting 80 minutes less sleep a night may increase weight gain and reduce activity levels. Practicing a consistent bedtime routine and taking a holistic approach to weight loss is perhaps the best solution to for managing weight. Plus, it comes with the added benefit of lowering inflammation and reducing disease risk
Read the original article on EatingWell
