It's not just food: This unexpected habit can make you gain weight

Shorter sleep, less energy, and a pound more on the scale? A new study suggests that even a small change in sleep hours can have consequences over time.

Sleep is often overlooked when it comes to health and weight management. Many people focus on diet and exercise when trying to lose weight, but two other factors also play a role: stress and sleep.

Sleep, in particular, is one of the most neglected elements of a healthy lifestyle. At a time when fatigue and lack of rest are often seen as a normal part of everyday life, research shows that insufficient sleep can harm health and increase the risk of weight gain and other chronic problems.

Researchers from Columbia University analyzed whether missing about 90 minutes of sleep each night for six weeks would affect people's weight. The results showed something that may be surprising.

How was the study conducted?

Unlike much other sleep research, this study was not conducted in a laboratory, but in the participants' homes.

It involved 95 people over the age of 20, mostly women. The study was divided into two phases.

In the first phase, participants continued their normal sleep routine, sleeping about 7 to 9 hours each night.

In the second phase, they were asked to sleep about 90 minutes less than usual, pushing their bedtime later. The order of the phases varied from person to person, and each phase lasted six weeks.

During the study, researchers collected data on weight, waist circumference, body fat percentage, blood and urine tests. Participants also wore devices that measured sleep and physical activity.

What did the researchers discover?

During the period when they slept less, participants lost an average of about 80 minutes of sleep each night.

At the end of this phase, the researchers noticed that they had gained an average of about half a kilogram and had spent more time without moving, compared to the period when they were getting enough sleep.

According to researchers, even a small lack of sleep, if repeated every night for a long time, can accumulate and affect gradual weight gain.

However, they stressed that the study had limitations, as the number of participants was small and the duration was not sufficient to determine whether the results differed between men and women or according to the stages of women's lives.

What does this mean in everyday life?

Most studies suggest that the ideal bedtime for adults is around 7 to 9 hours of quality sleep each night.

Lack of sleep and poor sleep quality have been linked to a higher risk of high blood pressure, heart disease, diabetes, obesity and mental health problems.

One of the reasons why sleep deprivation affects the body so much is that it can increase inflammation. Persistent inflammation is linked to many of the health problems that also occur when a person doesn't get enough sleep.

For those who want to lose or maintain weight, experts suggest a balanced approach: foods rich in fiber, protein, and healthy fats, fewer added sugars and highly processed foods.

Physical activity also remains important. Walking, cycling, running, strength training, and stretching can help maintain a healthy weight.

Sleep and stress are also closely linked. When a person is stressed, they often sleep worse, while lack of sleep can make it more difficult to manage stress.

To improve sleep, experts advise creating a calming bedtime routine: less light in the evening, less use of the phone or electronic devices before bed, avoiding heavy meals late at night, and maintaining a regular sleep schedule.

If a person gets enough sleep but still wakes up tired or feels sleepy during the day, it may be necessary to consult a doctor, as they may have a sleep disorder, such as sleep apnea.