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2026-07-26 21:33 UTC → 2026-07-31 13:14 UTC ·
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Evidence through mid‑2026 links Mid‑2026 evidence continues to link a nightly loss of roughly 80–90 minutes for six weeks to a modest weight gain of about 0.45 kg, (≈0.45 kg) and a 0.5 cm rise in waist circumference and an increase of ~0.6 L in body volume. waist circumference. Hormonal shifts – lower shifts—lower leptin, higher ghrelin, cortisol and 2‑AG – heighten 2‑AG—heighten cravings for calorie‑dense foods, while the extra waking time adds 15–20 minutes of sedentary behavior each day. These adaptations blunt day, blunting insulin sensitivity, elevate cardiac inflammation sensitivity and reduce reducing strength performance by 10–15 %. Women, particularly especially post‑menopausal participants, show greater insulin resistance and add roughly sit about 30 minutes of sitting longer daily, raising the risk of type‑2 diabetes and cardiovascular disease. risk. A randomized crossover trial at Columbia University Irving Medical Center replicated the effect in a randomized crossover trial of 95 adults (aged (95 adults, 7–8 h habitual sleep) who were already at sleep, elevated cardiometabolic risk. During risk) replicated these findings. Wrist‑worn monitors recorded sleep, activity and physiological markers during a six‑week sleep‑restricted phase (80–90 minutes less per night) participants gained on average 0.45 kg and a six‑week control phase. After restriction, participants averaged a one‑pound weight gain, a 0.5 cm in waist size, spent about increase, and 17 minutes more per day in daily sedentary activities, and showed time, with no measurable change in body‑fat percentage or percentage, muscle mass. Moderate and vigorous exercise levels remained stable. The study, reported in the Annals of Internal Medicine (July 2023), used wrist‑worn monitors to track sleep, activity and physiological markers, confirming earlier findings of modest weight gain mass, or moderate‑vigorous exercise. Lead author Marie‑Pierre St‑Onge stressed that adequate sleep may mitigate obesity‑related heart disease and increased sedentary time. diabetes risk. Separate research on older adults finds shows daytime naps longer than 60 minutes are associated with linked to higher rates of heart disease heart‑disease and stroke, stroke rates, likely due to sleep inertia and prolonged inactivity. Experts advise seniors to limit naps to 15‑30 15–30 minutes, avoid post‑meal napping, and sit upright if they nap. Practical General sleep‑hygiene guidance accompanying the Columbia work includes a brief “worry window” earlier in the day, going to bed only when sleepy, emphasizes consistent bedtime routines, limiting caffeine, alcohol, nicotine, late‑night exercise, and leaving the bedroom after 10–20 minutes of wakefulness to curb anxiety. stress management.