For years, it was commonly believed that weight was determined solely by what you eat and how often you exercise. But modern research paints a more complex picture. Today, we know that weight is influenced by a combination of factors — including genetics, socioeconomic status, mental health, stress, environment, and sleep. Yes, sleep. How much (and how well) you sleep can significantly affect your ability to manage weight.
Sleep Foundation’s Senior Health Editor Alexa Fry looked at the link between sleep and weight gain, including in children and adolescents, and while some conclusions may seem obvious, studies back them up.
There’s a frustrating cycle that many people face: Sleep deprivation can lead to weight gain, and excess weight can contribute to poor sleep. Together, they can create a loop that’s difficult to break. The good news? There are ways to improve both sleep quality and weight-related health outcomes.
How sleep loss contributes to weight gain
Not getting enough sleep disrupts the body’s hormone balance. Two key hormones involved in hunger — leptin and ghrelin — are affected. Leptin helps signal fullness, while ghrelin triggers hunger. Sleep deprivation suppresses leptin and increases ghrelin, making you feel hungrier than you actually are.
Sleep loss is also linked to an increase in cortisol, the stress hormone, which is known to promote fat storage. Meanwhile, insufficient sleep can slow your metabolism and reduce levels of growth hormone, which helps regulate body composition.
On a behavioral level, lack of sleep increases cravings for high-calorie foods, especially late at night. Studies show that sleep-deprived people are more likely to choose energy-dense, nutrient-poor foods. They’re also less likely to exercise, often because they’re too fatigued. All of these factors can make it easier to gain weight — and harder to lose it.
The impact of poor sleep on children’s weight
Sleep plays a critical role in childhood development, including weight regulation. Children need more sleep than adults, and those who don’t get enough are at a greater risk for obesity.
Like adults, kids with poor sleep habits may experience hormonal shifts that affect appetite and metabolism. They may also feel more tired during the day and be less physically active.
Interestingly, bedtime matters too. Research has shown that children who go to bed later tend to eat more unhealthy foods and consume fewer fruits and vegetables. And for children who are already overweight, irregular sleep patterns and insufficient sleep can make matters worse — intensifying the long-term health risks.
Sleep disorders and health conditions linked to obesity
Being overweight doesn’t just increase the risk of chronic diseases, it also contributes to a range of sleep-related issues. Here are some of the most common sleep-disrupting conditions linked to excess weight:
- Obstructive Sleep Apnea (OSA). OSA is a sleep disorder where the airway partially or fully collapses during sleep, causing loud snoring and interrupted breathing (including in children). People with obesity are up to seven times more likely to develop OSA. Excess weight around the neck and throat can further block the airway. In a significant medical development, the FDA recently approved Zepbound, a weight-loss medication, to treat moderate to severe OSA in patients with obesity. It’s the first drug of its kind to receive approval specifically for this purpose.
- Gastroesophageal Reflux Disease (GERD). GERD is more common in people with excess weight. When stomach acid flows back into the esophagus, especially when lying down, it can cause sleep disturbances due to discomfort and heartburn.
- Depression and obesity often occur together and can worsen each other. Up to 75% of people with depression experience insomnia or other sleep difficulties. And disrupted sleep can make depression symptoms more severe.
- Obesity increases the likelihood of developing asthma and makes symptoms more difficult to manage. Many asthma patients experience nighttime flare-ups, which can significantly reduce sleep quality.
- Excess weight puts extra stress on joints, leading to osteoarthritis. Joint pain — especially at night — can interfere with sleep. Over time, this creates a vicious cycle of pain, fatigue, and worsening health.
Tips for getting better sleep while overweight
Improving sleep starts with building strong sleep hygiene habits: daily behaviors and routines that promote restful sleep. Here are several strategies to consider (and this applies to children as well):
- Stick to a regular schedule. Go to bed and wake up at the same time each day, even on weekends.
- Create a calming bedtime routine. Wind down with quiet, screen-free activities before bed.
- Be mindful of food and drink. Avoid heavy meals, caffeine, and alcohol close to bedtime.
- Invest in the right mattress. Your bed should support your body comfortably, especially if you experience joint pain.
- Exercise regularly. Physical activity helps regulate sleep and supports weight loss, but avoid intense workouts right before bed.
- Watch late-night snacking. Try to avoid eating after dinner, especially foods high in sugar or fat.
Breaking the sleep–weight cycle
The relationship between sleep and weight is deeply intertwined, and breaking the cycle can feel overwhelming. But it’s not impossible. Through a combination of healthy sleep habits, medical support, and tailored lifestyle changes, you can improve both your sleep quality and your children’s.
Your responses and feedback are welcome!
Source: “Obesity and Sleep,” Sleep Foundation, 7/16/25
Source: “Mastering Sleep Hygiene: Your Path to Quality Sleep,” Sleep Foundation, 7/7/25
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