Does sleep affect weight loss?

How much sleep do adults need?

The NHS says most adults need around 7 to 9 hours of sleep a night. Regularly getting less than that can leave you tired, low and less motivated to move.

Why sleep can affect your appetite

Studies have found that people who are short on sleep tend to feel hungrier and reach for more high-calorie snacks. Hormones that help control hunger and fullness appear to shift when you're tired, and late nights simply give more time to eat.

Tiredness and activity

When you're tired, workouts feel harder and you naturally move less during the day. Over weeks, that lower activity can add up.

Simple ways to sleep better

None of these are quick fixes, but together they help.

• Go to bed and wake up at roughly the same times, even at weekends.
• Cut back on caffeine in the afternoon and evening.
• Keep your bedroom dark, quiet and cool.
• Put screens away for a while before bed.
• Avoid large meals and alcohol close to bedtime.

Track it alongside your food

Seeing your sleep next to what you eat makes patterns easier to spot — for example, more snacking after short nights. Loggah's Sleep Index gives each night a simple score next to your calories and macros.

If you have ongoing trouble sleeping, speak to your GP.