Research shows that lack of sleep does more than leave us tired—it disrupts hormones, increases stress, and contributes to weight gain and chronic disease. People who sleep fewer than 7 hours a night are more likely to have a higher BMI, greater insulin resistance, and increased risk of heart disease.
The science:
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Sleep deprivation lowers leptin (the satiety hormone) and raises ghrelin (the hunger hormone), increasing cravings—especially for sugary and starchy foods.
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Poor sleep elevates cortisol, the stress hormone, which raises blood sugar, blood pressure, and disrupts digestion.
To optimize sleep:
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Aim for 6–8 hours per night (more for children, teens, and during pregnancy).
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Keep your bedroom cool (60–68°F).
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Use blackout shades and avoid night lights to support melatonin production.
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Keep electronics and alarm clocks away from your head.
Better sleep isn’t just about feeling rested—it’s a key part of weight management, disease prevention, and long-term health.