SleepShred
Influence of sleep restriction on weight loss outcomes associated with caloric restriction
Wang X, Sparks JR, Bowyer KP, Youngstedt SD · Sleep 41(5):zsy027 · 2018
Key finding
Restricting sleep 5 nights/week during an 8-week diet: same weight lost, but a smaller share came from fat.
Citation
Related guides
Related studies
Insufficient sleep undermines dietary efforts to reduce adipositySame calorie deficit, 5.5 h vs 8.5 h sleep: the short sleepers lost 55% less fat and 60% more lean mass, and were hungrier.Effect of sleep extension on objectively assessed energy intake among adults…Extending sleep by ~1.2 h cut energy intake by ~270 kcal/day with no diet advice — participants simply ate less.Brief communicationTwo nights of 4 h sleep raised ghrelin, lowered leptin and increased appetite ~24%, especially for calorie-dense carbs.Impact of sleep debt on metabolic and endocrine functionSix nights of 4 h sleep impaired glucose tolerance and raised evening cortisol in healthy young men.Effects of experimental sleep restriction on weight gain, caloric intake, and…Sleep-restricted adults gained ~1 kg in 5 days, mostly from late-night eating.
Track it, don't guess it
SleepShred turns this research into a 20-second daily habit: log your night, see which of your own behaviours move your sleep, and screen for the disorders nobody diagnoses.
Get SleepShred for iPhoneEducational summary of published research, not medical advice. Screening scores are not diagnoses. If a score is elevated or you feel unwell, talk to a clinician.