A recent study from Columbia University reveals that adults cutting their sleep duration by approximately 80 minutes over six weeks gained an additional 1 pound (0.45 kg) and experienced decreased daily activity levels.
Mild sleep deprivation, common to nearly one-third of American adults, may secretly contribute to long-term weight gain through inactivity rather than overeating. Image credit: Sweet Briar College.
While existing research largely focuses on the connection between severe sleep deprivation and obesity, it often stems from short-term studies with limited participants.
Such studies indicate that extreme sleep restriction may lead to altered appetite patterns and overeating, culminating in weight gain over time.
However, severe sleep deprivation is not sustainable for most individuals beyond a few days.
“These studies highlight consequences under severe conditions, but they fail to address the effects of mild sleep deprivation, where individuals consistently get five to six hours of sleep, a common scenario for many Americans,” stated Marie-Pierre St-Onge, a professor at Columbia University.
To understand the impact of chronic, mild sleep deprivation—afflicting roughly 30% of adults—Professor St-Onge and her team enrolled 95 participants who typically enjoyed seven to eight hours of sleep each night.
During one six-week phase, participants were asked to postpone their bedtime by 90 minutes, then revert to their regular schedule during the following six weeks.
The researchers tracked sleep and activity levels using wrist monitors, assessing changes in weight, waist circumference, body composition, and fasting hormone levels related to appetite regulation.
“The observed weight gain of 1 pound under moderate sleep restriction is noteworthy, especially considering it occurred within just six weeks,” remarked Dr. Faris Zuraikat, also from Columbia University.
“Our investigation aimed to replicate the chronic sleep patterns experienced by most adults.”
“Over an entire year, we anticipate that losing less than 1.5 hours of sleep each night could lead to significant weight gain.”
Additionally, sedentary behavior increased by an average of 17 minutes per day during sleep restriction, with men and postmenopausal women experiencing nearly 30 extra minutes of inactivity daily.
“As sleep duration decreased, participants reported higher inactivity levels, despite being awake for longer periods,” said Dr. Zuraikat.
“This finding is concerning since sedentary lifestyles are linked to increased chronic disease risk.”
“Our research highlights that sufficient sleep may be crucial in mitigating weight gain and reducing the risk of obesity-related conditions like heart disease and diabetes,” emphasized Professor St-Onge.
“Weight gain is typical in adulthood, and obesity significantly raises the risk of heart disease.”
“Merely focusing on nutritious eating and increased physical activity to counteract weight gain can be overly simplistic and challenging to sustain.”
For further insights, read the study published this month in the Annual Report of Internal Medicine.
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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