Effects of Experimental Sleep Restriction on Weight Gain, Caloric Intake, and Meal Timing in Healthy Adults
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STUDY OBJECTIVES: Examine sleep restriction's effects on weight gain, daily caloric intake, and meal timing. DESIGN: Repeated-measures experiments assessing body weight at admittance and discharge in all subjects (N = 225) and caloric intake and meal timing across days following 2 baseline nights, 5 sleep restriction nights and 2 recovery nights or across days following control condition nights in a subset of subjects (n = 37). SETTING: Controlled laboratory environment. PARTICIPANTS: Two hundred twenty-five healthy adults aged 22-50 y (n = 198 sleep-restricted subjects; n = 31 with caloric intake data; n = 27 control subjects; n = 6 with caloric intake data). INTERVENTIONS: Approximately 8-to-1 randomization to an experimental condition (including five consecutive nights of 4 h time in bed [TIB]/night, 04:00-08:00) or to a control condition (all nights 10 h TIB/night, 22:00-08:00). MEASUREMENTS AND RESULTS: Sleep-restricted subjects gained more weight (0.97 ± 1.4 kg) than control subjects (0.11 ± 1.9 kg; d = 0.51, P = 0.007). Among sleep-restricted subjects, African Americans gained more weight than Caucasians (d = 0.37, P = 0.003) and males gained more weight than females (d = 0.38, P = 0.004). Sleep-restricted subjects consumed extra calories (130.0 ± 43.0% of daily caloric requirement) during days with a delayed bedtime (04:00) compared with control subjects who did not consume extra calories (100.6 ± 11.4%; d = 0.94, P = 0.003) during corresponding days. In sleep-restricted subjects, increased daily caloric intake was due to more meals and the consumption of 552.9 ± 265.8 additional calories between 22:00-03:59. The percentage of calories derived from fat was greater during late-night hours (22:00-03:59, 33.0 ± 0.08%) compared to daytime (08:00-14:59, 28.2 ± 0.05%) and evening hours (15:00-21:59, 29.4 ± 0.06%; Ps < 0.05). CONCLUSIONS: In the largest, most diverse healthy sample studied to date under controlled laboratory conditions, sleep restriction promoted weight gain. Chronically sleep-restricted adults with late bedtimes may be more susceptible to weight gain due to greater daily caloric intake and the consumption of calories during late-night hours. CITATION: 2013;36(7):981-990.
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If laboratory sleep restriction findings generalize to shift work, they may promote weight gain through enhanced appetite for calorie-dense high-carbohydrate foods, nighttime eating, and increased total caloric intake.
“If findings from laboratory sleep restriction studies generalize to shift work, then this may be expected to promote weight gain through enhanced appetite for calorie-dense foods with high carbohydrate content [20], consumption of food at night, and increased caloric intake overall [21].”
From Shift Work: Disrupted Circadian Rhythms and Sleep—Implications for Health and Well-being (2017) · cites this paper as [21]
Experimental sleep restriction promotes a positive energy balance by affecting leptin and ghrelin, increasing hunger and appetite, increasing caloric intake, decreasing caloric expenditure, and increasing body weight.
“Experimental sleep restriction also promotes a positive energy balance by affecting levels of the hunger regulating hormones leptin and ghrelin;27 increasing hunger and appetite,27 with particular cravings for fat and sweet and salty snacks;27,28 increasing caloric intake;27,67 decreasing caloric expenditure through physical activity;68 and increasing body weight.28,67,69”
Sleep restriction generally increases 24-hour energy intake relative to habitual sleep, with overeating ranging from about 180 to 559 kcal per day.
“In general, studies reported increases in 24-hour energy intake when participants underwent sleep restriction relative to habitual sleep (Table 1), with the degree of overeating ranging from ≈180 to 559 kcal/d.”
From Sleep Duration and Quality: Impact on Lifestyle Behaviors and Cardiometabolic Health: A Scientific Statement From the American Heart Association (2016) · cites this paper as [61]
Humans under sleep restriction eat more calories.
“In contrast, humans undergoing sleep restriction increase caloric intake (1, 2, 36-38) and show alterations in energy expenditure (39)(40)(41).”
From Oxalic acid and diacylglycerol 36:3 are cross-species markers of sleep debt (2015) · cites this paper as [1]
When prolonged, sleep restriction can promote weight gain.
“When prolonged, sleep restriction can promote weight gain [27]”
From Gut microbiota and glucometabolic alterations in response to recurrent partial sleep deprivation in normal-weight young individuals (2016) · cites this paper as [27]
Thirty-one participants allowed to sleep 4 hours per night for 5 days consumed more calories (+30% of daily caloric requirement, p=0.003) compared with a control group of 6 participants allowed 10 hours in bed.
“Mimicking a typical work-week, 31 participants in another study were allowed to sleep for 4 hours per night for 5 days and a control group of 6 participants were allowed 10 hours in bed [55]. Sleep-restricted subjects consumed more calories (+30% of daily caloric requirement, p=0.003) during days with restricted bedtime compared with control subjects during corresponding days.”
From Association between sleep deficiency and cardiometabolic disease: implications for health disparities (2016) · cites this paper as [55]
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- Authors
- Spaeth, A. M., Dinges, D. F., & Goel, N.
- Affiliations
- University of Pennsylvania (US)
- Venue
- Sleep
- Publisher
- Oxford University Press (OUP)
- Published
- 2013-07-01
- Volume
- 36
- Issue
- 7
- Pages
- 981-990
- ISSN
- 0161-8105 (ISSN-L)
- 1550-9109
- PMC
- PMC3669080
- OpenAlex
- W2002124192
- Cited by
- 457
- References
- 62
- Citations by year
- 2026: 17 · 2025: 22 · 2024: 19 · 2023: 38 · 2022: 34 · 2021: 40 · 2020: 53 · 2019: 37 · 2018: 48 · 2017: 33 · 2016: 42 · 2015: 41 · 2014: 28 · 2013: 4
- FWCI
- 51.93
- Type
- journal article
- Language
- en
- Open access
- bronze
- doi.org
- Locations
- SLEEP (publishedVersion)
- PubMed Central (publishedVersion)
- PubMed (publishedVersion)
- Funders
- National Aeronautics and Space Administration (NCC958)
- University of Pennsylvania (UL1-TR-000003)
- National Space Biomedical Research Institute (NCC 9‐58)
- National Institutes of Health (NCC9-58, UL1TR000003)
- Perelman School of Medicine, University of Pennsylvania (UL1TR000003)
- U.S. Navy
- National Institute on Aging (F31AG044102)
- Office of Naval Research (N00014-11-1-0361, N00014)
- National Institute of Nursing Research (R01NR004281)
- National Center for Advancing Translational Sciences
- Topics
- Social Sciences › Psychology › Experimental and Cognitive Psychology › Sleep and Work-Related Fatigue
- Social Sciences › Psychology › Experimental and Cognitive Psychology › Sleep and related disorders
- Life Sciences › Neuroscience › Cognitive Neuroscience › Sleep and Wakefulness Research
- Keywords
- sleep restriction, weight gain, energy intake, meal timing, bedtime, late-night eating, dietary fat intake, body weight, healthy adults, sex differences, racial differences, sleep duration, energy balance
About these checks
Registry, retraction, Cites and statistics results are computed, not judged, with one exception: a printed reference that no index lists is read once by a model before it counts as a citation error. Claims are extracted by a model and kept only when their quote appears verbatim in the text; each cited source is then checked, with a model’s help, for whether it says what the claim relies on. Those verdicts can be wrong — read the claim’s quote and the cited source before relying on one.
Statistics and arithmetic are recomputed, not judged.
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