Quality sleep is one of the most powerful—and often overlooked—tools for weight loss. Poor sleep disrupts hunger hormones, slows metabolism, and drains energy, making weight loss harder.1 Neuroscientist Dr. Andrew Huberman emphasizes that aligning sleep with natural circadian rhythms improves both rest and weight management.2
✔ Balances Hunger Hormones – Poor sleep increases ghrelin (hunger hormone) and decreases leptin (fullness hormone), leading to more cravings.1
✔ Boosts Fat Burning – Sleep preserves muscle and promotes fat loss. Sleep-deprived individuals lose more muscle and retain fat, even with the same calorie intake.3,4
✔ Lowers Cortisol (Stress Hormone) – Sleep deprivation increases cortisol levels, which promote belly fat and insulin resistance. Just one week of 5-hour sleep nights can reduce insulin sensitivity by 30%, mimicking early-stage diabetes.⁵
✔ Improves Willpower & Craving Control – Sleep-deprived individuals consume 300-400 extra calories per day, mainly from carbs and fats.3,6
🚨 Increases Late-Night Snacking – Sleep loss alters brain function, making junk food more appealing.⁷
🚨 Slows Metabolism – Less sleep lowers your resting metabolic rate, meaning fewer calories burned.⁵
🚨 Leads to Insulin Resistance – Disrupted sleep impairs blood sugar regulation, increasing fat storage.⁸
🚨 Reduces Energy & Motivation to Exercise – Less sleep = more fatigue = skipped workouts and lower calorie burn.
✔ Aim for 7-9 hours per night.
✔ Going to bed and waking up at the same time daily strengthens your circadian rhythm.²
✔ Get morning sunlight (30-60 min) after waking to regulate sleep-wake cycles.²
✔ Reduce blue light (screens) 90 minutes before bed; dim indoor lights after 8 PM.²
✔ If needed, a low-dose melatonin supplement (0.5–3mg) may help.⁸
✔ Morning or early afternoon workouts improve sleep quality.
✔ Avoid intense workouts 2-3 hours before bed to prevent cortisol spikes.²
✔ Caffeine stays in your system for 6+ hours—stop intake by early afternoon.
✔ Alcohol disrupts deep sleep and overall sleep quality.⁹
✔ Keep it Cool & Dark – Set your thermostat between 60-68°F and use blackout curtains.10
✔ Minimize Noise – Use white noise machines or earplugs if needed.
✔ Invest in Comfort – A quality mattress, breathable bedding, and supportive pillow.
✔ Deep Breathing – Activates the parasympathetic nervous system, promoting relaxation.
✔ Meditation – Lowers cortisol levels and calms a racing mind.
✔ Reading (a real book!) – Helps signal to your brain that it’s time for sleep.
Dr. Huberman recommends lifestyle changes first, but if extra support is needed, these supplements may help (consult your healthcare provider before starting new supplements):
✔ Magnesium Threonate or Glycinate – Helps with relaxation and deeper sleep.4
✔ Melatonin – Helps regulate sleep cycles, especially for shift workers.2,8
✔ Huberman’s Sleep Stack – Magnesium L-Threonate (200-400 mg), Apigenin (50 mg), L-Theanine (100-200 mg) for persistent sleep issues.2
Poor sleep stalls progress, slows metabolism, and fuels cravings. The right habits unlock your body’s natural fat-burning potential.
With this sleep toolkit, you’ll reset your hormones, improve insulin sensitivity, and optimize weight loss—for lasting success.
Take control of your sleep and weight today! Newman Clinic offers science-backed, clinician-guided weight-loss programs to help you reach your goals.
Important Notice to Review:
At Newman Clinic, we prioritize accuracy and transparency in every blog article we provide. Our content is based on peer-reviewed research, medically reviewed data, and trusted clinical references to ensure reliability and relevance. We are committed to delivering clear, evidence-based information to help you make informed decisions about your health.
Important Disclaimer:
The information in this blog article is for educational purposes only and should not be considered medical advice. Always consult with your primary healthcare provider before starting a new diet, exercise plan, or medication. Our medically supervised weight management programs are designed to provide personalized care, but this article is not an advertisement for any specific drug.
Written by Donna Newman, DMSc, PA-C
PA Newman is a board-certified physician assistant with a Doctorate in Medical Science (DMSc), specializing in personalized virtual healthcare. As the founder of Newman Clinic, she focuses on providing expert care in weight loss management, hormone therapy, and concierge wellness services. With a patient-centered approach, Donna delivers compassionate, evidence-based care that is tailored to meet the unique needs of each individual, helping them achieve long-term health and wellness.
REFERENCES
1. Spiegel K, Leproult R, & Van Cauter E. (1999). Impact of sleep debt on metabolic and endocrine function. Lancet, Oct 23;354(9188),1435–1439. doi.org/10.1016/S0140-6736(99)01376-8
2. Huberman A. (2021, September 20). Toolkit for Sleep.Huberman Lab. Retrieved from https://www.hubermanlab.com/newsletter/toolkit-for-sleep
3. St-Onge MP, Roberts AL, Chen J, Kelleman M, O’Keeffe M, RoyChoudhury A, & Jones PJ. (2011). Short sleep duration increases energy intakes but does not change energy expenditure in normal-weight individuals. AmericanJournal of Clinical Nutrition, Aug; 94(2), 410–416.doi.org/10.3945/ajcn.111.013904
4. Nedeltcheva AV, Kilkus JM, Imperial J, Kasza K, Schoeller DA, & Penev PD. (2009). Sleep curtailment is accompanied by increased intake of calories from snacks. American Journal of Clinical Nutrition, Jan;89(5), 123-133. doi.org/10.3945/ajcn.2009.28574
5. Broussard JL, Ehrmann DA, Van Cauter E, Tasali E, &Brady MJ. (2012). Impaired insulin signaling in human adipocytes after experimental sleep restriction: A randomized, crossover study. Annals ofInternal Medicine, Oct 16; 157(8), 549–557.doi.org/10.7326/0003-4819-157-8-201210160-00005
6. Greer SM, Goldstein A, & Walker, M. (2013). The Impact of Sleep Deprivation on Food Desire in the Human Brain. NatureCommunications. 4, 2259 (2013). doi.org/10.1038/ncomms3259
7. Chaput J, Després JP, Bouchard C, & Tremblay A. (2008).The Association Between Sleep Duration and Weight Gain in Adults: A 6-YearProspective Study from the Quebec Family Study. Sleep. Apr;31(4):517-23.doi: 10.1093/sleep/31.4.517
8. Ferracioli-Oda E, Qawasmi A, & Bloch MH. (2013).Meta-Analysis: Melatonin for the Treatment of Primary Sleep Disorders. PLoSOne. May 17;8(5):e63773. doi: 10.1371/journal.pone.0063773
9. Drake C, Roehrs T, Shambroom J, & Roth T. (2013).Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine. Nov 15;9(11):1195-200. doi: 10.5664/jcsm.3170
10. Harding EC, Franks NP, & Wisden W. (2019). The temperature dependence of sleep. Frontiers in Neuroscience. Apr24;13:336. doi: 10.3389/fnins.2019.00336
