When it comes to weight loss, most people focus on two major factors: diet and exercise. While these are important pillars of health, there’s another critical piece of the puzzle that often gets overlooked: sleep.
At Phoenix Health, we recognise that sustainable, long-term weight loss is about more than calorie counts and exercise. Whether you’re working toward your weight loss goals through lifestyle changes, weight loss medications, or bariatric surgery, your sleep quality plays a vital role in how your body stores fat, manages hunger, and maintains energy.
The Link Between Sleep and Weight Gain
Research shows that poor sleep is strongly linked to weight gain and obesity. People who regularly get less than seven hours of sleep are at significantly higher risk. One large study found that adults with short sleep duration had an 89% higher likelihood of becoming obese, while children faced a 55% increased risk.
A study focusing on women revealed that those who slept only five hours per night were 32% more likely to experience major weight gain (defined as gaining 33 pounds or more), and 15% more likely to become obese over the following decade.
This is because sleep influences several internal systems hormonal regulation, appetite control, metabolism, and emotional wellbeing. When these systems are disrupted, it becomes harder to lose weight or maintain a healthy weight, even if you’re on weight loss medication or have had weight loss surgery.
How Poor Sleep Affects Appetite and Cravings
One of the keyways sleep impacts weight is through the hormones that regulate appetite. Poor sleep leads to lower leptin levels (the hormone that signals fullness) and higher ghrelin levels (which stimulates hunger). The result is increased appetite, more frequent snacking, and less satisfaction after meals.
Sleep deprived individuals also tend to crave high-calorie, high-fat, and sugary foods. Tiredness reduces willpower and increases emotional eating, which can easily undermine the benefits of a healthy lifestyle or even a carefully structured post-surgery diet plan following bariatric surgery.
Fatigue and Physical Inactivity
When you’re not well-rested, your energy levels naturally decline. This drop in energy affects motivation, making it harder to stay physically active and causing exercise to feel more challenging or less appealing. Over time, reduced activity can lead to a more sedentary lifestyle, one of the key contributors to weight regain.
This can be particularly frustrating for individuals taking weight loss medications or recovering from bariatric surgery, where physical activity plays a crucial role in maximising results and supporting long-term weight maintenance. Without sufficient sleep, the body struggles to keep up with these demands, and even well-structured treatment plans can be less effective. Managing sleep, therefore, becomes an essential part of sustaining weight loss after surgery or while on medication.
Sleep and Metabolic Health
Sleep also impacts how your body functions on a deeper level. Sleep deprivation can reduce insulin sensitivity, impair glucose metabolism, and increase the risk of type 2 diabetes. It slows down your metabolism, making it harder to burn fat effectively, even when other aspects of your health plan are in place.
For people who have undergone bariatric surgery, the metabolic changes following the procedure are significant. However, poor sleep can interfere with these improvements and slow progress. Similarly, for those using medically prescribed weight loss treatments, sleep deprivation can blunt their effectiveness.
Improving Sleep for Better Results
Good sleep isn’t just a nice-to-have; it’s essential. And improving your sleep quality can support every part of your weight loss plan, whether you’re relying on nutrition, medication, surgery, or a combination of all three.
To improve sleep:
- Create a regular bedtime routine
- Limit caffeine and alcohol in the evening
- Avoid screens before bed
- Keep your bedroom dark, cool, and quiet
Even small changes in your sleep habits can lead to meaningful improvements in energy, mood, and appetite control.
At Phoenix Health, we take a holistic approach to weight loss. We look beyond just diet and exercise after surgery. We also focus on the underlying factors that play a major role in long-term success, such as sleep, stress, and metabolic health.
If you’re currently on a weight loss journey or considering your next step, whether that’s weight loss medication or bariatric surgery, don’t overlook the role of sleep in your progress. It’s a vital piece of the puzzle that can influence everything from cravings and energy to recovery and results.
If you’ve been searching for trusted support and effective weight loss treatment options, you’re in the right place. Give us a call on 01244 738 159 or fill out our enquiry form, and a member of our experienced bariatric team will be in touch to help you explore the right treatment for your needs.
Medically Reviewed by Lujain Alhassan, BSc, ANutr
Registered Associate Nutritionist and Bariatric Nutrition
References:
Patel, S.R., & Hu, F.B. (2008). Short sleep duration and weight gain: A systematic review. Obesity, 16(3), 643–653. https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2007.118
Knutson, K.L., Spiegel, K., Penev, P., & Van Cauter, E. (2007). The metabolic consequences of sleep deprivation. Sleep Medicine Reviews, 11(3), 163–178. https://doi.org/10.1016/j.smrv.2007.01.002
Gangwisch, J.E., Malaspina, D., Boden-Albala, B., & Heymsfield, S.B. (2005). Inadequate sleep as a risk factor for obesity: Analyses of the NHANES I. Sleep, 28(10), 1289–1296. https://doi.org/10.1093/sleep/28.10.1289
Cappuccio, F. P., Taggart, F. M., Kandala, N. B., Currie, A., Peile, E., Stranges, S., & Miller, M. A. (2008). Meta-analysis of short sleep duration and obesity in children and adults. Sleep, 31(5), 619–626. https://pubmed.ncbi.nlm.nih.gov/18517032/
American Thoracic Society. (2006, May 29). Sleeping less linked to weight gain. ScienceDaily. Retrieved from https://www.sciencedaily.com/releases/2006/05/060529082903.htm
