Most adults need 7–9 hours of consistent, good-quality sleep. When nights are short or choppy, hunger and stress hormones tilt the wrong way—leptin (fullness) drops, ghrelin (hunger) rises, and cortisol climbs—driving stronger cravings and often ~200–500 extra calories the next day. At the same time, circadian rhythm and melatonin timing drift, thyroid and sex-hormone balance can wobble, and reduced deep-sleep HGH slows recovery and lean-mass maintenance. Over time, that mix nudges weight upward, especially around the midsection.
What helps: Aim for 7–9 hours on a steady schedule; keep the bedroom dark, cool, and quiet; limit late caffeine and alcohol; dim screens and bright lights 1–2 hours before bed; and anchor your body clock with morning light and daytime movement. If sleep issues persist, get personalized support—small, repeatable habits make the biggest difference.
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