A new study from Columbia University reveals that cutting sleep by just 80 minutes per night can lead to an average weight gain of one pound every six weeks. The research highlights that many adults who consistently get less sleep may be at risk of gradual but significant weight gain, as well as increased sedentary behavior.
Marie-Pierre St-Onge, a professor of nutritional medicine at Columbia and lead author of the study, emphasized the importance of adequate sleep in preventing weight gain and obesity-related illnesses such as heart disease and diabetes. “People tend to gain weight over adulthood, and insufficient sleep is a contributing factor,” she explained.
While previous research has focused on the effects of severe, short-term sleep deprivation leading to overeating, this study targeted a more common scenario: mild but chronic sleep loss that mirrors the sleep patterns of approximately one-third of adults. The team recruited 95 adults normally sleeping seven to eight hours per night, asking them to delay bedtime by 90 minutes for six weeks, then return to their regular sleep schedule for another six weeks.
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Using wrist monitors to track sleep and thorough measurements of body weight, waist circumference, body composition, and appetite-related hormones, the researchers found a consistent weight increase during the reduced sleep phase. Faris Zuraikat, assistant professor and first author of the study, pointed out that while a one-pound gain over six weeks may seem small, if sustained over a year, it can lead to clinically significant weight gain.
The study also noted an increase in sedentary time by an average of 17 minutes per day during the sleep deprivation phase. This effect was even more pronounced in men and postmenopausal women, who spent nearly 30 additional minutes daily being inactive. Zuraikat stressed the risks associated with increased sedentary behavior, citing elevated chances of chronic diseases.
Previous research on the same participants found that postmenopausal women who lost sleep experienced heightened insulin resistance, raising their risk of type 2 diabetes. Another part of the study discovered inflammatory responses in the hearts of men and women with elevated cardiovascular risk following sleep restriction.
Professor St-Onge concluded that while further research is necessary to fully understand how sleep loss leads to weight gain, current findings underline the critical role of adequate sleep in reducing risks of obesity-related health problems. She advocates for more studies on how improving sleep quality can benefit those who regularly do not get enough rest.
The study was published in Annals of Internal Medicine.