Can Lack of Sleep Cause Weight Gain?

Every January, millions of Americans set weight loss or fitness goals as part of their New Year’s resolutions. Gym memberships skyrocket, meal prep routines kick into high gear, and fitness apparel sales go through the roof. Now that you have a shiny new pair of running shoes and a dumbbell set, you’re ready to change yourself for the better! But there’s one crucial factor often overlooked in the quest for a healthier lifestyle: sleep.

We’re going to tell you a hard truth: all of the effort you put into running, healthy meals, and weightlifting essentially means nothing if you’re not getting a good night’s sleep. All that effort can be undermined by neglecting your sleep routine — so if you’re wondering “Can lack of sleep cause weight gain?” The answer is yes, it can. Ignoring your sleep quality will only set back your progress and make it harder to achieve your weight loss goals.

Even if you don’t have weight loss goals, it’s still important to understand what happens to your body when you don’t get enough sleep. Keeping your health in top shape should always be a priority — and it can only be done with a good night’s sleep. Let’s talk about it.

What happens to your body when you don’t get enough sleep?

Food, water, and sleep fuel your body to do all the amazing things bodies can do every single day — without them, you’re like a car trying to run on no gas. When we’re asleep, our brains and bodies have enough time to carry out a range of recovery and regenerative processes. Therefore, if you’re not experiencing the full five stages of sleep (wake, N1, N2, N3, and REM) each night, your body and mind will suffer.

The symptoms of not getting enough sleep can include but are not limited to:

• Daytime sleepiness or general fatigue 
• Lack of energy 
• Decreased brain function
• Mood swings and irritability (learn more about sleep and mental health)
• Memory problems 
• Trouble focusing 
• Lowered immune system 
• Weight gain

Trying to operate during a work or school day on no sleep is a nightmare. And if you’re really trying to hit those health goals in 2025, your inconsistent sleep schedule will hinder your progress.

Does lack of sleep make it harder to lose weight?

Yes, there is evidence that sleep can have lasting effects on your body and your ability to maintain a healthy weight. We’re mattress experts, so we’ll leave the science talk to the scientists. Here’s what they have to say.

Studies indicate that poor sleep quality may lead to metabolic disorders, weight gain, and an increased risk of obesity and other chronic health conditions. According to Esra Tasali, MD, Director of the UChicago Sleep Center at the University of Chicago Medicine, “Sleep restriction affects appetite regulation that leads to increased food intake, and thus puts you at risk for weight gain over time.”

It’s important to note that a few nights of bad sleep here and there won’t ruin all of your fitness progress; however, insufficient sleep or chronic sleep deprivation will have lasting negative impacts on your health. 

How does sleep affect weight loss?

Sleep isn’t just about feeling rested; it’s an active process that restores and recharges your body to keep you healthy. When these processes are disturbed, your body responds negatively. Here’s how:

• Less energy for workouts: Sleep and exercise have always gone hand-in-hand. To get a good night’s sleep, you need to exercise; to get a good workout, you need energy from sleep. Less sleep leads to less energy for exercise, which can lead to weight gain over time.
• Reduced muscle recovery: No sleep? No gains. Sleep is the body’s main recovery tool after a workout that helps your muscles grow properly. Without it, you won’t get to reap the benefits of all of your hard work.
• Hormone imbalances: Sleep regulates the hormones in your body that tell you when you’re hungry (ghrelin) and full (leptin). Sleep deprivation lowers your leptin levels, making it harder for your brain to recognize when you’re full, which can result in overeating. Gherlin, on the other hand, increases with lack of sleep, leading to constant cravings. Experiencing fatigue after eating consistently can be a sign that these hormones are out of balance.
• Slows your metabolism down: Your metabolism is what allows your body to take energy from food and drink to help you burn calories. Less sleep equals less calories burned throughout the day.
• Higher stress levels: The stress-sleep cycle makes it almost impossible to get quality rest. Because sleep deprivation triggers cortisol, the stress hormone, you’re more likely to experience higher stress levels that can cause the body to store fat.

Does sleeping help you lose weight?

While you don’t burn any fat or calories while sleeping, you do lose some water weight over the course of the night through breathing and sweating. However, the most important takeaway from questions like this is that without sleep, your body can’t perform its essential functions that help you lose weight in the long run. That being said, you must prioritize sleep for weight loss success.

How much sleep is needed for weight loss? Most adults should aim for 7-9 hours of quality sleep per night. This allows your body to complete all necessary sleep cycles, including deep sleep and REM, where physical and mental restoration happens. So, how can you get quality sleep? With the right mattress.

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Get the Sleep Your Body Needs with Texas Mattress Makers

So, can lack of sleep cause weight gain? Absolutely. While diet and exercise often get the spotlight in weight loss conversations, you should not neglect the importance of having the right sleep tools: a top-quality mattress that suits your needs. Because sleep is the key to maintaining a healthy body, you need a mattress that will promote quality sleep every night. 

Not just any mattress will do. We’re all unique sleepers with needs that not every mattress can address. Shopping at Texas Mattress Makers is the best way to guarantee going home with a mattress you’ll love forever. Not to mention, no mattress stores in Houston can match our factory-direct prices for the quality of our products. Houston voted us the Best of the Best for a reason!

Ready to get the best sleep of your life in the new year? Visit any of our Houston mattress stores today or shop online to find your forever mattress. You deserve to get deep, restorative rest every night to live your life to the fullest.

More Helpful Articles by Texas Mattress Makers:

• Best Mattress for Sleep Apnea
• Is Oversleeping Bad? The Dangers of Too Much Sleep
• 5 Unexpected Benefits of Sleep
• What To Do If You Can’t Fall Asleep
• How Coffee Affects Sleep: When to Cut Out Caffeine