- Weight Loss
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by Skippack Pharmacy
If you’re working on weight loss, sleep isn’t “optional”—it’s part of the plan. When you’re short on sleep, many people feel hungrier, crave more high-calorie foods, and have less energy to move. Improving sleep won’t replace nutrition and activity, but it can make your healthy habits feel much easier to maintain.
This is common—busy schedules, stress, and screens make it hard for a lot of adults to get enough sleep.
What it is
Sleep is your body’s recovery time—your brain and hormones reset, your muscles repair, and your appetite signals get better regulated. (Harvard Sleep Medicine)
Why it matters for weight loss
- Too little sleep is linked with increased appetite and cravings (including higher “hunger hormone” ghrelin and lower “fullness hormone” leptin). (Harvard Health)
- Short sleep is associated with higher risk of obesity over time. (Harvard Health)
- Getting sufficient sleep can help reduce calorie intake in real-life settings. (National Institutes of Health (NIH))
Try this
- Pick a consistent wake-up time (even on weekends) to stabilize your body clock.
- Create a 20–30 minute wind-down (dim lights, shower, light stretching, reading). (Harvard Sleep Medicine)
- Cut screens before bed (or use night mode + keep brightness low).
- Limit late caffeine if it affects you (try earlier in the day).
- Make your room sleep-friendly: cool, dark, and quiet.
Common mistakes
- Sleeping in to “catch up” after poor sleep (can disrupt the next night)
- Scrolling in bed (your brain stays “on”)
- Big, heavy meals right before bed (for some people)
FAQ
Q: How many hours do adults need?
A: Many adults do best around 7+ hours per night, but needs vary. (Harvard Health)
Q: What if I can’t fall asleep?
A: Try a wind-down routine and keep wake time consistent. If sleep problems are persistent, talk with your prescriber.
TAKE-HOME / TOP TIPS
- Aim for a consistent sleep schedule
- Build a wind-down routine you can repeat
- Reduce screens before bed
- Better sleep can mean fewer cravings and better appetite control (Harvard Health)
Reply with a question you want us to answer in next week’s weight-loss tips email!
For general education only—not medical advice. Do not change your medication without your prescriber. If symptoms are severe or persistent, contact your prescriber or seek urgent care.
References
- NIH – Getting sufficient sleep reduces calorie intake (National Institutes of Health (NIH))
- NIDDK – Factors affecting weight & health (includes sleep) (NIDDK)
- Harvard Health – Sleep deprivation may hamper weight control (Harvard Health)