Jakarta, ThedailyID — Losing about 80 minutes of sleep each night may contribute to weight gain, according to new research from Columbia University.
Researchers found that participants who consistently slept less gained an average of 1 pound (about 0.45 kilograms) after six weeks. The findings add to growing evidence that sleep plays an important role in maintaining a healthy weight.
Many people focus on diet and exercise when trying to lose weight. However, experts say stress management and adequate sleep are equally important. Despite that, busy schedules and a culture of constant productivity often lead people to sacrifice sleep.
The study examined sleep habits under everyday conditions rather than in a laboratory. Researchers recruited 95 adults aged over 20, with women making up 76% of the participants.
Participants completed two six-week phases. During one phase, they maintained their usual sleep schedule of seven to nine hours per night. During the other, they went to bed 90 minutes later than usual, reducing their nightly sleep by about 80 minutes on average.
Researchers monitored body weight, waist circumference, body fat percentage, blood and urine samples, sleep duration, and physical activity. Participants also kept sleep journals throughout the study.
After six weeks of reduced sleep, participants gained an average of 1 pound (0.45 kilograms). They also spent more time being physically inactive than they did during the phase when they slept enough.
The researchers said even a modest reduction in sleep could accumulate over time and contribute to long-term weight gain. However, they cautioned that the study had limitations. The sample size was relatively small, and the study lasted only a few weeks.
The researchers also did not compare results based on sex or menopause status. As a result, they could not determine whether sleep loss affects different groups differently.
Health experts generally recommend that adults get seven to nine hours of quality sleep every night. They also stress the importance of keeping a consistent sleep schedule and avoiding frequent interruptions during the night.
Experts recommend creating a relaxing bedtime routine, reducing screen exposure before bed, avoiding large meals and alcohol late at night, and keeping the bedroom cool to improve sleep quality.
