Nutrition and physical activity are the two health behaviors that garner the most attention regarding weight management. Another health behavior that plays a critical role in weight regulation and overall health and well-being, yet is often overlooked? Sleep.
Health authorities recommend at least seven hours of sleep a night for adults.1 But based on 2022 data from the Centers for Disease Control (CDC), over 33% of adult Americans are getting less sleep than that on average per night.1 Many Americans are also affected by poor sleep quality, often resulting from sleep-related disorders such as insomnia, restless leg syndrome, and obstructive sleep apnea (OSA).2
Sleep deprivation and reduced sleep quality can have numerous impacts on an individual’s appetite, metabolism, and other health behaviors such as eating and activity. Researchers have shown that insufficient sleep can increase the primary hormone that stimulates hunger, ghrelin, and reduce hormones that induce satiety, such as leptin.3 Additionally, sleep deprivation can reduce insulin sensitivity, increase the stress hormone cortisol, and cause inflammation.3,4 Together, these effects promote increased appetite, increased caloric intake, and desire for foods that are high in sugar and fat.3
Over time, factors such as increased caloric consumption, reduced energy expenditure, shifts in hormonal profiles, and increased inflammation can increase the risk for obesity and its complications, such as type 2 diabetes, hypertension, and coronary artery disease.3 That is why discussions around sleep and assessing for sleep-related disorders are an important component of comprehensive obesity care. Better sleep quality and quantity can increase the likelihood of successful weight loss.3
To address sleep health, use the 5A approach for behavior modification:5
Sleep is an essential component of overall health and well-being, affecting physical health, mental health, energy levels, and quality of life. It also affects weight and the risk of developing numerous medical conditions, including obesity. That’s equally true for both patients and healthcare providers themselves. So, to provide optimal care for your patients and to optimize your own health and well-being, be sure to prioritize sleep!
This Control the Cravings blog article was written by guest author Karli Burridge, PA-C, MMS, FOMA. She is the founder and president of Gaining Health and a board trustee for the Obesity Medicine Association. Karli Burridge is a paid consultant of Currax Pharmaceuticals.
References: 1. U.S. Centers of Disease Control and Prevention. FastStats: Sleep in Adults. Published May 15, 2024. Accessed January 17, 2025. https://www.cdc.gov/sleep/data-research/facts-stats/adults-sleep-facts-and-stats.html. 2. Pennings N, Golden L, Yashi K, et al. Sleep-disordered breathing, sleep apnea, and other obesity-related sleep disorders: An Obesity Medicine Association (OMA) Clinical Practice Statement (CPS) 2022. Obesity Pillars. 2022;4; 100043. https://doi.org/10.1016/j.obpill.2022.100043. 3. Papatriantafyllou E, Efthymiou D, Zoumbaneas E, et al. Sleep deprivation: Effects on weight loss and weight loss maintenance. Nutrients. 2022;14(8): 1549. https://doi.org/10.3390/nu14081549. 4. Muscogiuri G, Barrea L, Annunziata G, et al. Obesity and sleep disturbance: The chicken or the egg? Critical Reviews in Food Science and Nutrition. 2019;59(13: 2158–65. https://doi.org/10.1080/10408398.2018.1506979. 5. Agency for Healthcare Research and Quality. Five Major Steps to Intervention (The “5 A’s”). U.S. Department of Health and Human Services. Published December 2012. Accessed January 17, 2025. https://www.ahrq.gov/prevention/guidelines/tobacco/5steps.html
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