Many people think missing an hour of sleep is harmless. However, researchers are finding that even small amounts of sleep loss can slowly affect the body.
A new study from Columbia University suggests that sleeping about 80 minutes less each night for six weeks may increase body weight and reduce daily activity.
The research was published in the Annals of Internal Medicine.
Sleep allows the body to repair tissues, balance hormones, support the immune system, and regulate metabolism.
Adults generally need seven to nine hours of sleep each night, yet millions regularly fall short. Scientists have long linked poor sleep with obesity, but most earlier research examined severe sleep deprivation that few people experience in everyday life.
To study a more realistic pattern, researchers followed 95 adults who usually slept seven to eight hours.
Participants completed two six-week periods. During one period they maintained their normal sleep schedule. During the other they delayed bedtime by about an hour and a half while researchers tracked sleep, activity, body composition, and blood markers.
The results showed that participants gained an average of one pound after six weeks of shorter sleep.
They also became less physically active, spending more time sitting or resting. Researchers say these changes may seem small, but if repeated year after year they could contribute to meaningful weight gain and increase the risk of obesity.
Earlier work by the same research team also found that similar sleep loss increased insulin resistance and signs of inflammation, both of which are linked to heart disease and type 2 diabetes.
These findings suggest that chronic mild sleep deprivation may affect many body systems at the same time.
Scientists do not yet know every reason why sleep loss causes these effects. Poor sleep may change hormones that regulate hunger, reduce energy for exercise, and alter how the body stores fat and processes sugar.
The study has several strengths because it examined long-term mild sleep restriction rather than extreme sleep loss and used wearable devices to monitor participants. However, the study was relatively small, and longer studies involving more diverse populations are needed to confirm the long-term effects.
The findings remind us that sleep is a key part of a healthy lifestyle. Along with balanced nutrition and regular physical activity, getting enough sleep may help reduce the risk of obesity, diabetes, and heart disease over time.
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