A recent study from Columbia University reveals a surprising link between mild sleep deprivation and gradual weight gain. Researchers found that cutting sleep by just 80 minutes per night—roughly an hour and a half—can lead to an average weight increase of one pound every six weeks. This trend poses a significant health risk, as many adults experience this level of chronic sleep loss.
Marie-Pierre St-Onge, professor of nutritional medicine at Columbia, emphasized the implications: “Our study shows that getting adequate sleep may help reduce the risk of weight gain and obesity-related conditions like heart disease and diabetes.” With obesity being a key risk factor for heart disease, the findings highlight the importance of sleep in maintaining long-term health.
Unlike prior research focused on extreme short-term sleep deprivation, this study examined a more common, realistic scenario—mild but consistent sleep reduction. About one-third of adults reportedly sleep less than six hours per night, making the findings particularly relevant.
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The study involved 95 adults who normally slept seven to eight hours per night. Participants first delayed their bedtime by 90 minutes for six weeks, then returned to their regular sleep schedule for another six weeks. Throughout the trial, researchers monitored sleep patterns with wrist devices and tracked changes in body weight, waist size, body composition, and hunger-related hormone levels.
Faris Zuraikat, assistant professor of nutritional medicine and lead author, noted, “While one pound over six weeks may seem modest, the cumulative effect over a year could be significant and clinically concerning.” He also pointed out that sedentary time increased by an average of 17 minutes daily during the sleep restriction phase—and by nearly 30 minutes among men and postmenopausal women. “Participants spent more time inactive even though they were awake longer, which raises their risk for chronic diseases,” Zuraikat said.
Additional research on the same participants revealed that women with heightened cardiometabolic risk experienced increased insulin resistance after sleep loss—a precursor to type 2 diabetes—especially postmenopausal women. Another related study found signs of inflammation in heart tissue among participants with elevated cardiac risk after sleep deprivation.
Professor St-Onge concluded, “Although further research is needed to fully understand the mechanisms, our findings strongly suggest that insufficient sleep contributes to obesity and related health conditions like diabetes and heart disease. Addressing sleep habits is crucial for reducing these risks.”
The full study was published in the Annals of Internal Medicine.