As the saying goes, "If you don't lose weight in March and April, you'll regret it in May and June." People often equate slimness with beauty, yet growing research shows that weight is more closely tied to health. But how can one lose weight healthily? Here's the simplest and most comfortable weight-loss method: sleep-based weight loss.Researchers at Columbia University in the United States found that individuals sleeping less than 4 hours per night have a 73% higher risk of obesity compared to those sleeping 7 to 9 hours nightly.Those averaging 5 hours of sleep per night had a 50% higher risk of obesity compared to those averaging 7 to 9 hours, while those averaging 6 hours per night had a 23% higher risk than those averaging 7 to 9 hours.
A recent study published in the American Journal of Clinical Nutrition found that sleeping one extra hour per day can aid weight loss.Researchers divided 42 healthy adult volunteers into two groups. One group received 45 minutes of sleep counseling and extended their nightly sleep by one hour, while the other group of 21 volunteers received no sleep intervention. Both groups were asked to record their sleep duration and nutritional intake over one week. After one week, statistical results showed that volunteers who extended their sleep consumed 10 grams less sugar daily,and consumed fewer other carbohydrates than those who did not extend their sleep duration.
Why does insufficient sleep lead to weight gain? What is the underlying mechanism?
Authoritative sleep medicine journals report that one primary cause of weight gain is insufficient secretion of human growth hormone (HGH). HGH, a naturally occurring hormone produced by the body, primarily promotes bone and muscle growth while accelerating fat burning.HGH secretion peaks during the night (between 11 PM and 2 AM). After falling asleep, bodily functions slow down, but metabolism continues to operate. Stored energy (calories) is constantly burned, thereby reducing body weight.
However, HGH secretion declines with age, accelerating significantly after age 30. This makes maintaining a lean physique increasingly difficult in middle age. Even with stricter dietary habits, achieving and sustaining an ideal weight becomes challenging.This is because younger, healthier individuals possess more active cellular metabolism, naturally expending more energy during sleep. As metabolism slows with age, energy becomes surplus. Thus, maintaining a slim figure after middle age requires not only sufficient sleep but also increased exercise to boost metabolism.
Insufficient sleep also lowers leptin levels. As its name suggests, leptin is a substance that promotes weight loss. Once in the bloodstream, it regulates sugar, fat, and energy metabolism, prompting the body to reduce food intake, increase energy expenditure, and inhibit fat cell synthesis, ultimately leading to weight loss. Individuals receiving leptin injections experience decreased appetite, playing a crucial role in preventing weight gain.When the body lacks leptin, people find it difficult to resist the temptation of high-carbohydrate foods that easily lead to weight gain. Studies show that sleep-deprived individuals consume an average of 350 to 500 extra calories per day. This can result in gaining approximately 1 kilogram in about 20 days, leading to nearly 20 kilograms of weight gain over a year.
Almost everyone has experienced this: after a poor night's sleep, fatigue sets in the next day, making one reluctant to do anything—especially exercise. Instead, people prefer to lounge around, naturally reducing energy expenditure. Insomnia can manifest as difficulty falling asleep or frequent nighttime awakenings. Those who wake up often unconsciously reach for food, and excessive eating leads to excess energy in the body, ultimately causing obesity.
Data indicates China now has the world's largest obese population, with approximately one-third of adults overweight or obese. Modern medicine recognizes obesity as a disease itself, representing an inflammatory response within the body. Sleep's primary function is to promote metabolism, yet insomnia slows metabolic processes. This prevents the body from eliminating chronic inflammatory factors, exacerbating the accumulation of chronic inflammatory substances.Chronic inflammation is the primary hallmark of obesity, with the two conditions mutually reinforcing each other in a cause-and-effect relationship. Unfortunately, chronic inflammation can trigger various diseases, severely jeopardizing human health, and is widely recognized in the medical community as the "root of all evils."
Adequate sleep, balanced nutrition, and appropriate exercise are internationally recognized as the three pillars of health. If you wish to avoid obesity or are overweight with weight loss goals, establishing sound sleep habits represents the simplest and most comfortable path to weight management.
Author Profile
Wang Yong
Master's Degree, Associate Chief Physician, Cross-disciplinary Specialist in Neurology and Pain Medicine, Deputy Director of the Pain and Insomnia Treatment Center at China Medical University Aviation General Hospital.
Research Focus: Assessment of pain and insomnia; treatment of refractory insomnia using physical therapies (e.g., transcranial magnetic stimulation) and cognitive behavioral therapy. Expertise in electrophysiological monitoring and evaluation of insomnia, as well as diagnosis and treatment of complex neurological disorders.
An Jianxiong
MD, PhD Supervisor, Chief Physician.Vice President of China Medical University Aviation General Hospital, Director of the Anesthesia, Pain, and Sleep Medicine Center, and Director of the Insomnia Research Laboratory at the Beijing Institute of Translational Medicine, Chinese Academy of Sciences.
Research Focus: Mechanisms and treatment of insomnia; novel thalamic pain models and therapies; anesthetic depth and postoperative cognitive impairment. Pioneered the innovative application of "patient-controlled sleep" and "multimodal sleep" in insomnia treatment, significantly improving cure rates for refractory insomnia.