A compelling new study from Columbia University reveals that adults reducing their sleep by approximately 80 minutes over the course of six weeks experienced an average weight gain of 1 pound (0.45 kg) and exhibited decreased daily activity levels.
Mild sleep deprivation, prevalent among nearly one-third of American adults, may secretly contribute to long-term weight gain through increased inactivity rather than overeating. Image credit: Sweet Briar College.
The connection between sleep deprivation and obesity is often based on brief studies focusing on severe sleep restriction, leading to potential misunderstandings about its effects on the average adult.
While severe sleep deprivation can alter appetite and encourage overeating, most people can’t withstand extreme sleep loss beyond a few days.
“Such studies reveal consequences under extreme conditions; they do not clarify how individuals who sleep only five to six hours nightly, much like many Americans, may gain weight,” commented Marie-Pierre St-Onge, a distinguished professor at Columbia University.
To examine the ramifications of chronic mild sleep deprivation, a common pattern seen in around 30% of adults, Professor St-Onge and her team recruited 95 participants who usually slept between seven and eight hours each night.
The participants were instructed to delay their typical bedtime by 90 minutes during one six-week phase, returning to their normal schedule during another.
Throughout each phase, researchers monitored sleep and activity levels with wrist devices, tracking changes in weight, waist circumference, body composition, and fasting levels of various appetite-related hormones.
“A 1-pound increase due to moderate sleep restriction is not unexpected, but it’s crucial to acknowledge this occurred in just six weeks,” remarked Dr. Faris Zuraikat, also from Columbia University.
“Our research aimed to replicate the chronic sleep patterns experienced by most adults.”
“Over the course of a year, one might anticipate that losing less than 1.5 hours of nightly sleep could result in significant weight gain.”
During the sleep restriction phase, sedentary time rose by an average of 17 minutes daily, with men and postmenopausal women experiencing nearly 30 minutes more inactivity on average.
“With shorter sleep duration, participants became more inactive, even with longer waking hours,” Dr. Zuraikat observed.
This finding is crucial, as sedentary lifestyles increase the risk for chronic diseases.
“Our study indicates that adequate sleep might play a role in mitigating the risk of weight gain and obesity-related illnesses, such as heart disease and diabetes,” asserted Professor St-Onge.
“Obesity remains a significant risk factor for heart disease as individuals gain weight into adulthood.”
“However, concentrating solely on healthier eating and increased physical activity to combat weight gain can be unrealistic and challenging to maintain.”
For further details, refer to the study published this month in the Annual Report of Internal Medicine.
_____
Faris M. Zuraikat, et al. Prolonged short sleep and its effects on body weight and composition: An integrated analysis of randomized trials. Annual Report of Internal Medicine published online on July 7, 2026. doi: 10.7326/ANNALS-25-01660
Source: www.sci.news
