Sleep Deprivation Related to Weight Gain

There seems to be a number of contributing factors to the obesity epidemic our nation is facing. Some of these include excessive caloric intake, decreased physical activity, and cultural influences. Now researchers are investigating whether sleep deprivation may contribute to obesity—and the evidence is compelling.

The Sleep-Obesity Connection

Recent research presented at the International AC21 Research Festival points out that short sleep duration may lead to obesity through an increase of appetite via hormonal changes caused by sleep deprivation. Lack of sleep can produce more of the hormone ghrelin, which stimulates appetite, while creating less leptin, which suppresses appetite.

A 2025 systematic review examined shared determinants of poor sleep and increased adiposity in adolescents, conducting a literature search covering publications up to April 2024. The review found that gender was a notable factor, with 55.3% of associations indicating that girls experienced significantly worse sleep and obesity outcomes than boys.

Critical Early Years

Babies and children under the age of 5 getting less than 10 hours of sleep at night are more likely to be overweight or obese 5 years later. Research indicates that insufficient sleep at night may be a lasting risk factor for obesity later in life. Importantly, napping cannot replace the benefits of nighttime sleep.

Babies and children up to age 4 who didn’t sleep enough at night were 80% more likely to be obese 5 years later. In older children (ages 5-13), this same link to obesity was not as pronounced, though the relationship still exists.

A Swedish cohort study of 10,000 children found that a child’s BMI Z-score increases by 0.09 units with every hour shorter sleep duration—a significant effect over time.

The Teen Sleep Crisis

As for kids and teens, studies show that most are not getting enough sleep. There is an epidemic of childhood and adolescent obesity, and video games and fast food are not solely to blame. Researchers uncovered that shortened sleep in children under 5 years old predicts weight problems later on. Also, short nighttime sleep duration increases the risk of early teens to shift from normal weight to overweight.

A 2024 meta-analysis demonstrated that late bedtime and sleep deprivation were linked to increased consumption of carbohydrates, added sugars, foods with higher glycemic load, and sweet beverages among 93 adolescents. In other words, adolescents who sleep less are more likely to pile on the pounds through poor food choices.

Most teens need at least 8.5 hours of sleep, yet studies show 85% of teens are getting less than 8 hours every night. This sleep deficit causes many problems, including adverse effects on their health and weight gain.

Establishing Healthy Sleep Routines for Children

Sleep disorders in young children may be avoided by following established bedtime routines. Here’s how to create a calming bedtime routine:

Start Early

Begin the calming down process at dinnertime. Dinner should not be served watching TV every night. After dinner, allow the child to have some quiet playtime. Offer puzzles, blocks, or books—as long as the activity is relatively quiet.

Bath Time

Run a warm bath and allow for some playtime in the bath. The warm water naturally relaxes children and prepares their bodies for sleep.

Bedtime Routine

After the bath, get your child in a routine of:

• Getting their pajamas on
• Brushing their teeth
• Cleaning up toys
• Getting into bed with a few books

Set a limit and have some relaxing reading time before bed. Have the books seem like a special treat every night, which will also help develop a love of reading.

Be Consistent

Most importantly, be firm with the bedtime routine. The less you deviate from it, the easier it will become. This lets your child know what to expect each night. Repetition for young children, especially, can be extremely comforting.

Tips for Teenagers

Many teen’s hectic schedules keep them up late many nights. Research emphasizes that ensuring sufficient sleep is a factor that should not be neglected in the prevention of childhood and adolescent obesity. Some ways to prevent sleep disorders include:

• Avoid caffeinated beverages after lunchtime
• Limit stimulating activities before bedtime
• Practice relaxation techniques before bedtime, such as gentle stretches
• Limit extracurricular activities when they interfere with adequate sleep
• Keep electronics out of the bedroom
• Maintain a consistent sleep schedule, even on weekends

The Chicken or the Egg Question

So, are we overweight because we sleep less, or do we sleep less because we are overweight? A 2024 systematic review examined the efficacy of sleep interventions for managing overweight or obesity, noting that while accumulating evidence suggests an association between inadequate sleep and obesity risk, it remains unclear whether this relationship is causal.

Until we know these answers definitively, it makes sense to include a good night’s sleep in any child’s routine. It turns out getting good, regular sleep may help to eat more regular meals, which can be associated with better weight control.

The Broader Impact

Recent research highlights that childhood obesity development is a complex process influenced by genetic predisposition and environmental factors, such as sleep, diet, physical activity, and socioeconomic status. Sleep schedules experience notable changes as individuals grow, and the impact of sleep timing on obesity appears to emerge in childhood.

We should avoid using food as a “pick-me-up” when it turns out, it’s really just sleep we need!

The Bottom Line

As emphasized by research, elevated sedentary behavior during out-of-school time seems to be linked with a greater risk of overweight and obesity, while sufficient sleep and physical activity might be associated with a lower risk.

The connection between sleep and weight is real and significant. By prioritizing adequate sleep for your children—establishing routines for younger kids and helping teens manage their schedules—you’re not just helping them get rest. You’re supporting their overall health, metabolism, and weight management.

Make sleep a priority in your family, and you’ll likely see benefits that extend far beyond the bedroom.