Sleep and weight

Poor sleep can affect your appetite, mood, and motivation, making it harder to stick to healthy habits.

How sleep affects weight

When you do not get enough sleep, your body produces more of the hormones that make you feel hungry and fewer of the hormones that help you feel full. This can lead to eating more than your body needs.

Lack of sleep can also:

• Make it harder to find the energy for physical activity
• Increase cravings for high-sugar and high-fat foods
• Affect how your body processes and stores energy

Over time, these changes can make weight loss more difficult and increase the risk of gaining weight.

How much sleep do adults need?

Most adults need between 7 and 9 hours of sleep each night. Your needs may be slightly different, but regularly getting less than 6 hours can have negative effects on your health.

Tips for better sleep

Small changes to your routine can help improve sleep quality:

• Keep to a regular bedtime and waking time, even at weekends
• Make your bedroom dark, quiet, and cool
• Limit screen time for at least an hour before bed
• Avoid large meals, caffeine, and alcohol close to bedtime
• Try relaxing activities like reading, gentle stretches, or breathing exercises before bed

When to speak to a healthcare professional

If you often wake up feeling unrefreshed or very tired during the day, tell your healthcare team. Problems such as sleep apnoea are more common in people living with obesity and can often be treated.

Improving your sleep is not just about feeling rested. It is another step towards better health and can make it easier to manage your weight.