Quality sleep can be the key to weight loss

Quality sleep can be the key to weight loss

For health and well-being, adults need to sleep at least 7 hours a night, but a large percentage of adults do not get enough sleep.

A new study has shown that short-term diets with low-calorie foods can improve sleep quality in obese adults.

The study also shows that lack of sleep can prevent the maintenance of weight loss in obese adults and that regular exercise can promote good sleep.

Quality sleep and weight loss

People between the ages of 18 and 60 should strive for at least 7 hours of sleep each night to promote health and well-being. (1)

However, data from various studies show that more than 30% of adults do not get enough sleep on a regular basis.

According to the Sleep Foundation, adequate quality sleep is important for healthy weight loss. (2)

Studies show that poor quality and limited sleep can increase the risk of metabolic disorders, weight gain and obesity. (3)

Lack of quality sleep has also been shown to increase cravings for high-calorie and high-carbohydrate foods associated with weight gain. (4)

New research has shown that a lack of quality sleep can also undermine people’s attempts to maintain weight loss after dieting.

Researchers from the University of Copenhagen presented their findings at the 2022 European Congress on Obesity, held in Maastricht, the Netherlands. (5)

Using randomized S-LiTE data and a placebo-controlled study, the researchers examined sleep quality and duration in 195 obese adults. Participants followed a low-calorie diet for 8 weeks and lost an average of 12 percent of their body weight. (6) (7)

A low-calorie diet prolongs sleep duration

The researchers found that sleep quality increased by 0.8 global PSQI points after the initial 8-week low-calorie diet, and sleep duration increased by 17 minutes per night. (8)

A long-term study found that obese adults who sleep less than 6 hours a night or have poor sleep quality increase their BMI by 1.1 kg / m2.2. By comparison, obese adults, who achieve more than 6 hours of quality sleep each night, reduced their BMI by 0.16 kg / m2.2.

A day of foods high in fat and sugar degrades the quality of sleep.

Can exercise contribute to the quality of sleep?

It was found that more active participants maintain an improvement in sleep quality due to diet compared to less active participants.

Weight loss, supported by exercise, seems to improve sleep. Adults who do not get enough sleep or have poor sleep quality can benefit from support for sleep patterns, as well as support for maintaining weight loss.

When asked about the results of the study, dr. Ogden said that “[..] the message is that sleep and weight are related, but we still don’t know if that’s causal. But this shows that exercise promotes good sleep.

Therefore, it is best to move more, improve sleep and then you can achieve the desired weight loss.


Diet and sleep are intertwined in the fabric of a healthy lifestyle. For optimal health, it is important to opt for a lifestyle that promotes healthy sleep, such as eating a nutritious diet and exercising regularly.