Losing just over an hour of sleep a night may lead to weight gain, study finds

Losing just over an hour of sleep each night could lead to weight gain, larger waistlines and a higher risk of obesity, a new study has found. (Photo: Magnific)

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Researchers found that sleeping about 80 minutes less each night for six weeks led to weight gain, larger waistlines and more sedentary behaviour, highlighting the role of sleep in maintaining a healthy weight

Missing just over an hour of sleep each night could have a greater impact on health than many people realise. A new study has found that people who consistently slept about 80 minutes less each night for six weeks gained an average of 0.45 kilograms (1 pound), developed larger waistlines, and spent more time sitting rather than being physically active.
The study, conducted by researchers at Columbia University Vagelos College of Physicians and Surgeons, suggests that even mild sleep loss over several weeks can contribute to weight gain and increase the risk of obesity, heart disease and type 2 diabetes.
Unlike previous studies that examined extreme sleep deprivation of only four hours a night, this research focused on the more common sleep patterns experienced by many adults. Researchers noted that around 30 per cent of adults regularly sleep only five to six hours a night.

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Researchers found that although participants had more waking hours, they did not use the extra time to exercise or move more. Instead, much of that time was spent sitting or resting.
“Our findings show that even modest reductions in sleep can gradually contribute to weight gain and increase the amount of time people spend being inactive. Improving sleep could become an important part of preventing obesity and related diseases,” the researchers said.
The researchers noted that while gaining one pound over six weeks may appear insignificant, the effect could become much greater if poor sleep continues for months or years.
Previous research involving some of the same participants also found that women who slept less became more resistant to insulin, increasing their risk of developing type 2 diabetes. Another related study showed that mild sleep restriction increased inflammation affecting the heart, particularly among people already at higher risk of cardiovascular disease.
“Healthy eating and regular exercise remain essential, but this study suggests that getting enough sleep should also be considered a key part of maintaining a healthy weight and protecting long-term health,” the researchers added.
The team said further studies are needed to determine whether improving sleep habits can reverse these effects. However, the findings reinforce the importance of ensuring adequate sleep as a core part of a healthy lifestyle, alongside a balanced diet and regular physical activity.
Sleep is increasingly recognised as one of the key pillars of good health, alongside healthy eating and regular exercise. According to the World Health Organisation (WHO), inadequate sleep increases the risk of non-communicable diseases, including obesity, heart disease, type 2 diabetes and poor mental health.
Insufficient sleep also weakens the immune system, impairs memory, concentration and decision-making, and increases the risk of injuries and accidents caused by daytime fatigue.
Globally, sleep deprivation is becoming increasingly common. Research suggests that about one in three adults regularly get less sleep than recommended, with around 30 per cent sleeping only five to six hours a night instead of the recommended seven to nine hours.
Health experts warn that consistently missing enough sleep can have serious long-term consequences for both physical and mental health, making adequate sleep an essential part of disease prevention and overall well-being.

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