Study: Sleeping Only 5.5 Hours Induces Binge Eating of 500 Calories, Ruining Weight Loss
A medical review highlights that sleep deprivation (5.5 hours) can increase daily caloric intake by 200-500 kcal, primarily through late-night snacking, thereby disrupting diet plans and hindering long-term weight loss success.
📋 Article Processing Timeline
- 📰 Published: April 21, 2026 at 16:12
- 🔍 Collected: April 21, 2026 at 16:31 (19 min after Published)
- 🤖 AI Analyzed: April 22, 2026 at 01:40 (9h 8m after Collected)
(Central News Agency reporter Chen Chieh-ling, Taipei, 21st) Research indicates that sleep-deprived individuals increase their total daily energy intake by an average of 200 to 500 calories. Further observation found that when subjects slept only 5.5 hours a day, their snack intake significantly increased, mostly concentrated between 7:00 PM and 7:00 AM the next day.
This narrative review study, published in the medical journal Nutrients in 2022, compiled data from 2010 to 2022 on overweight or obese adults without chronic diseases. The research points out that adults aged 18 to 60 are recommended to sleep 7 to 9 hours per night, with an optimal average of about 7.5 hours. With increasing occupational and social demands, the average sleep time has decreased from 9 hours in 1910 to less than 7 hours today.
The study notes that overly short sleep duration is a significant risk factor for weight gain and obesity, particularly among men and African-American populations. Even just 5 days of sleep restriction can lead to short-term weight gain, mainly because the sleep-wake cycle is regulated by the biological clock and affects appetite-regulating hormones, namely ghrelin and leptin. Poor sleep quality can disrupt weight-loss diet plans.
Research indicates that sleep deprivation can increase daily intake by approximately 200 to 500 calories. After 3 consecutive weeks of sleeping only 5.5 hours, compared to 8.5 hours of normal sleep, subjects were more inclined to increase snack intake, especially between 7:00 PM and 7:00 AM, mostly consisting of high-carbohydrate snacks. Reduced sleep time increases the opportunity to eat snacks, thereby raising total energy intake and slowing down the rate of weight loss.
Dr. Su Sheng-wen, a clinic physician, analyzed this study via a press release today. He stated that sleep deprivation also affects the brain's reward system. Besides physiological hunger, it triggers "non-homeostatic eating" unrelated to energy needs. In a state of fatigue, the brain is more inclined to seek brief pleasure through high-calorie foods. Even if the body does not lack energy, the urge to eat snacks repeatedly occurs.
Dr. Su mentioned that extended waking hours increase eating opportunities and make people more prone to choosing fast food and sugary snacks, while simultaneously reducing their intake of fruits and vegetables. He reminded that sleep, diet, and exercise are three equally indispensable keys to weight loss. Studies have shown that individuals with regular and good sleep quality have a 33% higher success rate in weight loss compared to those who are sleep-deprived.
Dr. Su pointed out that many people attribute weight loss plateaus to not being strict enough with their diet or exercise, yet they ignore that sleep is the critical breach. Even with strict diet control or increased exercise, lacking sufficient sleep makes weight loss effects hard to sustain. He advises those trying to lose weight to maintain 7 to 8 hours of regular sleep daily to truly enhance effectiveness and maintain long-term health. (Editor: Hsieh Ya-chu)
This narrative review study, published in the medical journal Nutrients in 2022, compiled data from 2010 to 2022 on overweight or obese adults without chronic diseases. The research points out that adults aged 18 to 60 are recommended to sleep 7 to 9 hours per night, with an optimal average of about 7.5 hours. With increasing occupational and social demands, the average sleep time has decreased from 9 hours in 1910 to less than 7 hours today.
The study notes that overly short sleep duration is a significant risk factor for weight gain and obesity, particularly among men and African-American populations. Even just 5 days of sleep restriction can lead to short-term weight gain, mainly because the sleep-wake cycle is regulated by the biological clock and affects appetite-regulating hormones, namely ghrelin and leptin. Poor sleep quality can disrupt weight-loss diet plans.
Research indicates that sleep deprivation can increase daily intake by approximately 200 to 500 calories. After 3 consecutive weeks of sleeping only 5.5 hours, compared to 8.5 hours of normal sleep, subjects were more inclined to increase snack intake, especially between 7:00 PM and 7:00 AM, mostly consisting of high-carbohydrate snacks. Reduced sleep time increases the opportunity to eat snacks, thereby raising total energy intake and slowing down the rate of weight loss.
Dr. Su Sheng-wen, a clinic physician, analyzed this study via a press release today. He stated that sleep deprivation also affects the brain's reward system. Besides physiological hunger, it triggers "non-homeostatic eating" unrelated to energy needs. In a state of fatigue, the brain is more inclined to seek brief pleasure through high-calorie foods. Even if the body does not lack energy, the urge to eat snacks repeatedly occurs.
Dr. Su mentioned that extended waking hours increase eating opportunities and make people more prone to choosing fast food and sugary snacks, while simultaneously reducing their intake of fruits and vegetables. He reminded that sleep, diet, and exercise are three equally indispensable keys to weight loss. Studies have shown that individuals with regular and good sleep quality have a 33% higher success rate in weight loss compared to those who are sleep-deprived.
Dr. Su pointed out that many people attribute weight loss plateaus to not being strict enough with their diet or exercise, yet they ignore that sleep is the critical breach. Even with strict diet control or increased exercise, lacking sufficient sleep makes weight loss effects hard to sustain. He advises those trying to lose weight to maintain 7 to 8 hours of regular sleep daily to truly enhance effectiveness and maintain long-term health. (Editor: Hsieh Ya-chu)