Obesity is a complex disease wherein there is too much body fat. It is a serious condition that increases the risk of many other health problems. Obesity results from a mix of genetic, environmental, dietary and lifestyle factors. Many factors can make weight loss difficult, and insufficient sleep is one of them.1
The body follows a natural daily rhythm, known as the circadian rhythm, which influences sleep, appetite and body weight. Changes in sleep patterns or meal timing can increase the likelihood of weight gain.2 Although sleeping less may result in burning slightly more calories—approximately 100 additional calories per day—it typically leads to a much greater increase in calorie intake, averaging around 250 extra calories per day. This excess intake outweighs the additional calories burned and may contribute to weight gain.3
Fatigue or stress resulting from inadequate sleep can lead to:2
- Increased hunger, particularly for high-fat and high-sugar foods
- More frequent meals, snacks and late-night eating
- Reduced consumption of fruit and vegetables, with increased intake of fast food
- Overall higher calorie intake, which may increase body weight and body mass index (BMI)
These effects occur partly because sleep influences hormones that regulate appetite:2
- The hunger hormone increases, leading to greater feelings of hunger
- The satiety (fullness) hormone decreases, making it more difficult to feel satisfied
Poor sleep can make it harder to adhere to dietary plans and may slow fat loss. Individuals who do not get sufficient sleep often consume more calories and may gain weight, even when attempting to lose it. In contrast, adequate sleep can help regulate appetite, support fat loss and improve the effectiveness of weight-loss efforts.2
Therefore, optimal sleep and circadian health should be considered important components of any weight-loss strategy.3
रेफरेंसः
- Available at: https://www.mayoclinic.org/diseases-conditions/obesity/symptoms-causes/syc-20375742. Accessed on: 13 February 2026.
- Papatriantafyllou E, Efthymiou D, Zoumbaneas E, et al. Sleep deprivation: effects on weight loss and weight loss maintenance. Nutrients. 2022;14(8):1549.
- Chaput JP, McHill AW, Cox RC, et al. The role of insufficient sleep and circadian misalignment in obesity. Rev. Endocrinol. 2023;19(2):82-97.