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Many people notice that after a few bad nights they feel hungrier and crave heavier foods. Researchers have studied this link between sleep and weight for years. Here is what the evidence does show, what it does not, and what you can reasonably do about it.
What studies have found
In controlled trials, healthy adults who were asked to sleep less than usual tended to report more hunger and eat more. A 2019 review of randomized trials found that, on average, people ate roughly 250 extra calories a day after sleep restriction. Another meta-analysis found a smaller but similar increase, around 150 calories a day.
- More hunger. Short sleep was linked to higher self-reported hunger and appetite.
- More eating. Participants ate more overall, including more fat and more snacks.
- Small short-term weight changes. Across the trials, partial sleep restriction was linked to a gain of about a third of a kilogram.
What the research does not show
It is easy to overstate this topic, so it helps to be clear about the limits.
- Hormone results are mixed. Ghrelin and leptin, the hormones often blamed, did not change consistently across studies.
- Most trials are short. They last days or weeks, not years.
- Association is not proof. People who sleep less also tend to have other habits that affect weight, such as less physical activity.
- Sleeping more is not a weight-loss plan. Better sleep may make healthy choices easier. It does not guarantee weight loss.
Habits that support better sleep
If poor sleep is affecting your appetite, small consistent changes are the best-supported place to start:
- Keep a steady schedule. Go to bed and wake up at about the same times every day.
- Get daylight early. Morning light helps anchor your body clock.
- Set a caffeine cutoff. Many people do better with none after early afternoon.
- Eat dinner earlier. A very heavy or late meal can make sleep lighter for some people.
- Keep the bedroom cool, dark and quiet.
For more ideas, read our guide on how to stay asleep through the night naturally.
Where Yu Sleep fits
Yu Sleep is a liquid sleep supplement. It is not a weight-loss product, and we do not claim it affects weight. If you are looking at sleep supplements in general, here are some honest points to keep in mind:
- The label doesn’t say how much of each ingredient is in the blend, so it is hard to know the amounts.
- Supplements are not evaluated by the FDA to treat any condition, and results vary from person to person.
- 5-HTP can interact with some medications, including antidepressants. Check with a doctor or pharmacist first, especially if you’re pregnant, nursing, or taking prescriptions.
- A supplement works best alongside the habits above, not instead of them.
Curious about natural options? See whether tart cherry for sleep actually works.
The official page opens with a video presentation. The claims on that page are the manufacturer’s, not ours, and some of them concern weight, which we have not verified. Supplements are not evaluated by the FDA to treat any condition.
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