THE SLEEP-WEIGHT CONNECTION: WHY A GOOD NIGHT'S REST MATTERS MORE THAN YOU THINK- BY SIMRAN WADHWA
Jul 31
2 min read
I am Simran Wadhwa a nutritionist at The Kenko Life.
When we think about weight loss or weight management, most of us focus on diet and exercise and rightly so. But there’s another silent player in this equation that often gets overlooked: sleep. It turns out, the quality and duration of your sleep can have a major impact on your weight, metabolism, and even your cravings.
Sleep and Hormones: The Invisible Tug of War-
Sleep plays a huge role in regulating hormones that control your hunger and satiety:
Ghrelin: Known as the “hunger hormone,” it increases when you don’t get enough sleep, making you feel hungrier.
Leptin: This hormone signals fullness. When sleep-deprived, your leptin levels drop, meaning you don’t feel satisfied even after eating.
In short, less sleep = more hunger + less satisfaction.
Cravings and Poor Choices: Why Late Nights Make You Reach for Chips-
Lack of sleep doesn’t just affect your hormones, it also messes with your brain’s reward system. This leads to stronger cravings for high-calorie, high-carb foods.
Think: sugary snacks, greasy takeout, and late-night desserts.
Sleep deprivation has been linked to:
Increased preference for junk food,
Higher intake of refined carbs and sugar,
Emotional eating and binge episodes.
Metabolism and Insulin Resistance: Inadequate sleep affects how your body uses energy. Even a few nights of poor sleep can lead to insulin resistance, meaning your cells don’t respond well to insulin, and your blood sugar stays high.
This not only increases fat storage but also raises your risk for type 2 diabetes and metabolic syndrome.
Less Energy = Less Movement
When you’re tired, you’re less likely to:
Exercise
Stay active during the day
Prepare healthy meals
This adds up to lower calorie expenditure and more opportunities to eat unhealthy food out of convenience or fatigue.
How Much Sleep Do You Need?
Most adults need 7 to 9 hours of quality sleep every night. Children, teens, and athletes may need even more.
Poor sleep isn’t just about hours, it’s also about quality. Deep, uninterrupted sleep supports:
Hormonal balance
Muscle repair
Fat burning
Mental focus for better food decisions
Tips to Improve Sleep and Support Healthy Weight:
Stick to a sleep schedule – Go to bed and wake up at the same time daily.
Limit caffeine – Avoid it after 2 PM.
Create a wind-down routine – Turn off screens at least 30–60 minutes before bed.
Keep your room cool and dark – Ideal temperature: 18–22°C.
Avoid heavy meals before bedtime – Let your body focus on sleep, not digestion.
Stay active – Physical activity promotes better sleep (but avoid intense workouts late at night).
Think of sleep as your secret weight-loss ally. It resets your body, balances your hormones, and curbs unhealthy cravings. So the next time you're planning your diet and workout, don’t forget to schedule your 8 hours of rest, because a well-rested body makes healthier choices.