Key Takeaways
The Direct Impact of Sleep on Weight: Hunger and Appetite
Let’s start with the direct effects of sleep deprivation on weight—hunger. Poor-quality or insufficient sleep can lead to increased hunger, and hunger, of course, wins. When we’re hungry, we don’t typically crave green leafy salads.
This connection was highlighted in a highly controlled study where sleep-deprived participants consumed more than an extra meal’s worth of calories daily compared to the well-rested control group.
The Indirect Effects: Mood, Energy, and Motivation
Really, it’s the indirect effect sleep deprivation can have that likely has the greatest impact on weight. From poor mood, to low energy, to decreased motivation, sleep deprivation saps those very things that are crucial to any long term intentional behaviour change effort. If you’re tired and cranky the likelihood of you taking the time to prioritize healthful living strategies is that much lower.
Simple Ways to Improve Your Sleep
While there are courses and apps designed to help improve your sleep, it’s worth starting with some basics.
- Optimize Your Sleep Environment
Your bedroom should be dark, cool, and quiet. Consider blackout curtains and white noise generators. - Stick to a Routine
Try to keep consistent sleep and wake times—even on weekends. If you need to adjust your sleep schedule, make small, gradual changes over time. - Explore Mindfulness
Meditation apps can help you learn to remove distractions and intrusive thoughts as you fall asleep. - Be Cautious with Caffeine
The half-life of caffeine is eight hours, meaning half of it is still in your system long after consumption. Even if you stop drinking coffee in the morning, it could still interfere with your sleep at night. - Limit Screen Time Before Bed
Avoid checking email or social media before sleep—you may read something that keeps your mind active or stressed.
For more a deeper dive on creating an optimal sleep routine, check out our earlier blog post: Looking to Improve Your Sleep? Let’s Talk About Sleep Hygiene.
How Much Sleep Is Enough?
The amount of sleep you need can feel like a riddle wrapped in an enigma, served with a side of mystery. Some people feel great after only 5 hours while others might need 10 hours to feel well rested. According to the National Sleep Foundation, adults typically need between 7 to 9 hours of sleep per night. However, if you’re following all the basics of good sleep hygiene and still struggling to get quality rest, there might be an underlying medical issue.
Could Sleep Apnea Be Affecting You?
Sometimes it’s not that your sleep hygiene is poor but rather that you have a medical condition interfering with your sleep. One of the most common and under-diagnosed is sleep apnea. Here is a quick scoring system you can use to evaluate whether you might want to pursue testing
STOP-BANG Sleep Apnea Self-Assessment Tool
The STOP-BANG Questionnaire is a simple screening tool used to identify individuals at risk for Obstructive Sleep Apnea (OSA). Answer the following questions to determine your score:
STOP Questions:
- Snoring: Do you snore loudly (louder than talking or loud enough to be heard through closed doors)?
Yes [ ] No [ ] - Tiredness: Do you often feel tired, fatigued, or sleepy during the daytime?
Yes [ ] No [ ] - Observed Apnea: Has anyone observed you stop breathing during your sleep?
Yes [ ] No [ ] - Pressure: Do you have or are you being treated for high blood pressure?
Yes [ ] No [ ]
BANG Questions:
- Body Mass Index (BMI): Is your BMI greater than 35 kg/m²?
Yes [ ] No [ ] - Age: Are you older than 50 years?
Yes [ ] No [ ] - Neck Circumference: Is your neck circumference greater than 40 cm (16 inches)?
Yes [ ] No [ ] - Gender: Are you male?
Yes [ ] No [ ]
Scoring
- Each Yes answer equals 1 point.
- Add up your total score:
Total STOP-BANG Score: [ ]
Risk Assessment
- Low Risk: 0–2 points
- Intermediate Risk: 3–4 points
- High Risk: 5–8 points
Recommendations:
- If you score 3 or higher, you may be at increased risk for sleep apnea. Consider discussing your results with a healthcare provider or seeking a sleep study for further evaluation.
This self-assessment tool is not a diagnosis. It helps identify individuals who might benefit from further evaluation for sleep apnea.
Other conditions that commonly interfere with sleep are menopause, heartburn/reflux, and mood disturbances. All of these are worth discussing with your MD if you feel they may be interfering with your ability to obtain quality sleep.
Exercise and Sleep: A Winning Combination
Exercise has also been shown to be helpful with sleep whereby exercise, regardless of the time of day you undertake it, helps you to fall asleep more quickly and to stay asleep longer and more deeply than if you hadn’t.
Final Thoughts on Sleep and Weight Loss
While sleep isn’t a magic solution for weight loss, optimizing your rest can enhance your efforts around food and fitness. Better sleep supports hunger regulation, boosts mood and energy, and strengthens motivation—factors that can help you sustain intentional behaviour changes.
