Struggling with weight? Your sleep could be the missing piece

What we eat and how much we move only tell part of the story. Recent studies are pointing to a less‑noticed factor in body weight and health: sleep. According to research compiled by the Sleep Foundation, when we skip sleep, our bodies do not just feel tired — they begin to change how they process food and energy.

Under normal conditions, our body uses hormones like leptin (which signals fullness) and ghrelin (which signals hunger) to regulate appetite and energy balance. However, when we don't get enough sleep, this regulation falters. The research shows that leptin levels drop, ghrelin levels rise, and the result is increased hunger and cravings.

Photo: Collected / Towfiqu barbhuiya / Unsplash

It's not just about wanting more food. Sleep‑deprived people tend to consume more calories, often eating more carbs and snacking later in the day. At the same time, their resting metabolic rate — the calories burned at rest — does not go up to compensate. That means food is more likely to be stored as fat instead of being used.

If you are monitoring your diet and keeping active, but the scale is not moving or your clothes feel tighter, it might be time to look at your sleep. Prioritising seven to nine hours is not just about feeling rested; it may be a strategic move for maintaining metabolic health.

And it's not only about quantity. Poor sleep quality also shows a correlation with higher food intake and poorer diet choices, especially among women. In practice, that means: go to bed at a consistent hour, reduce distractions and interruptions, and address any conditions like snoring or sleep apnoea that might be degrading sleep quality.

Of course, sleep alone is not a magic cure. It will not override smoking, a high‑fat diet, or complete inactivity. However, it is a piece of the health puzzle that tends to be overlooked, and it may be the piece that tips the balance.

So, sleep well so your body can work well. When you skip it, you are not just tired; you are sending clear signals to your metabolism that tell it to hold onto energy rather than let it go.