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Melatonin Reduces Weight Gain or Sleep for Weight Loss Goals

Are you having trouble sleeping? It may seem minor, but insomnia can severely affect your physical and mental health. Not only is it hard to function on poor sleep every day, but it also affects your appetite and weight loss as well. 

In this blog post, we’ll explore the link between insomnia and weight loss—what causes them, how they’re connected in the long run, and most importantly: what are some of the practical things you can do to break this cycle? Let’s get started!

Does Melatonin Medication Cause Weight Gain?

Based on research, there is no substantial evidence to suggest that melatonin medication causes weight gain. Melatonin is a hormone naturally produced by the body, which plays a role in regulating sleep-wake cycles. Synthetic melatonin supplements are commonly used as sleep aids to alleviate insomnia or regulate sleep patterns, particularly in cases of jet lag.

Melatonin is generally considered safe for short-term use, with mild side effects being the norm. Some individuals may experience drowsiness, dizziness, headache, or stomach discomfort. However, weight gain is not a commonly reported side effect.

Does Insomnia Cause Weight Loss: Role of Sleep between Calories and Output

Having trouble falling or staying asleep, also known as insomnia, can affect our overall health and well-being. Regarding weight loss,  sleep, and calorie consumption plays a crucial role. Let’s explore it further.

Sleep plays a significant role in regulating our metabolism, hunger, and appetite. When we’re sleep-deprived due to insomnia, it can affect the delicate balance of these factors. Firstly, insufficient sleep can disrupt the hormones that control appetite — ghrelin, which stimulates hunger, and leptin, which signals fullness. When we don’t get enough sleep, ghrelin levels increase, increasing the sensation of hunger, while leptin levels decrease, making us feel less full after eating.

Also, read – How to Reset Your Metabolism

The link between insomnia and weight loss can also be attributed to the potential impact on our energy expenditure. 

When we’re sleep-deprived, our bodies may experience decreased energy levels, leading to reduced physical activity and decreased overall calorie expenditure throughout the day. In other words, we may feel less motivated to move or have lower energy levels to engage in exercise or regular physical activities that burn calories.

Furthermore, sleep deprivation can also have an indirect effect on our food choices. When tired, we may be more prone to reaching for quick, convenient, and often unhealthy food options high in calories, sugar, and fat. These choices can contribute to weight gain over time.

While insomnia can lead to weight loss due to the reasons mentioned above, it’s also possible for some individuals to experience weight gain due to insomnia. 

In addition, the disruption in sleep patterns and hormonal imbalances caused by insomnia can affect our overall metabolic functions, potentially leading to weight gain instead.

Insomnia can indeed play a role in weight loss due to its potential effects on appetite regulation, energy expenditure, and food choices. However, it’s essential to approach this topic with the understanding that the relationship between sleep and weight is multifaceted and can differ from person to person.

Do You Lose Weight When You Sleep Hungry

Do You Lose Weight When You Sleep Hungry?

When we talk about going to bed slightly hungry, the idea is that by consuming fewer calories before bedtime, we can keep our insulin levels low. When we eat, especially foods high in carbohydrates, our blood sugar levels rise, triggering insulin release to help reposition glucose from the bloodstream into our cells for energy or storage.

The theory behind going to bed a little hungry is keeping insulin levels low during sleep

As a result, our bodies may tap into stored fat for energy instead of leaning on readily available glucose from food. This can contribute to weight loss over time and a decrease in fat composition.

However, it’s paramount to approach this strategy with a balanced perspective. While going to bed slightly hungry may work for some individuals, it might only be suitable or sustainable for some. Listening to your body’s signals is crucial, and finding an approach that aligns with your overall well-being and lifestyle.

Here are a few points to consider:

  • Individual Variations

People who wake up hungry and their responses to hunger cues can differ. Some individuals may find it relatively easy to go to bed slightly hungry without feeling discomfort. In contrast, others may experience disrupted sleep or heightened hunger sensations that could hinder the quality of their rest.

  • Nutritional Needs

Prioritizing balanced nutrition throughout the day is critical. Instead of solely focusing on feeling hungry before bedtime, ensuring you’re consuming a well-rounded diet is vital. This supports your overall health and weight management goals.

  • Sustainable Habits

Sustainable weight loss involves establishing healthy habits you can maintain in the long run. If going to bed slightly hungry feels challenging or leads to unhealthy eating behaviors the next day, there may be better approaches for you. Finding a balance that supports your overall well-being and fosters a positive relationship with food is essential.

  • Timing and Meal Composition

Rather than solely focusing on the sensation of hunger before bedtime, consider the timing and composition of your meals throughout the day. Distributing your calories evenly and including a mix of proteins, healthy fats, and complex carbohydrates can help promote satiety, stabilize blood sugar levels, and support better sleep quality.

Is Going to Bed Hungry Good for Weight Loss?

It’s understandable to have concerns about going to bed feeling hungry, but the good news is that it might be okay, depending on a few factors. 

  • If you’re consuming a well-balanced diet throughout the day and meeting your nutritional needs, going to bed a little hungry might not be a big deal. Our bodies are designed to handle short periods of hunger, and as long as you’re consistently meeting your nutritional requirements, you should be fine.
  • If you’re actively trying to lose weight safely, it’s normal to experience some hunger before bedtime. Creating a calorie deficit for weight loss involves reducing overall calorie intake, leaving you empty at night. 
  • Following a structured eating schedule can also contribute to feeling hungry before bed. Meaning if you are used to eating a specific time of the day and eat less than expected, the body may signal that it’s not used to it by making you feel hungry.

If you’re consistently going to bed hungry and experiencing discomfort or severe hunger pangs, it’s worth evaluating your overall eating habits. Ensure you consume enough calories & nutrients throughout the day, including from wholesome sources like fruits, vegetables, lean proteins, and whole grains. If you find yourself constantly ravenous, it could be a sign – you need to tweak your meal portions or the composition of your meals to satisfy your hunger better.

Why Do I Weigh Less in the Morning: Experts Answer

1. Water Loss

Throughout the night, your body continues to perform essential functions, even while you’re catching those Zs. As a result, you breathe out moisture through respiration and might sweat a little too. 

2. Empty Stomach

During sleep, you go several hours without eating, and your body digests the food from the previous day. So by morning, your stomach is typically empty.

3. Elimination of Waste

Your body also continues to eliminate waste while you sleep. This includes processes like urination and bowel movements. So, when you wake up in the morning, you might have expelled some waste if you used the bathroom during the night.

4. Gravity and Fluid Distribution

Your body’s fluid distribution can shift due to gravity when you lie down. This redistribution can pool fluids in different areas, such as your legs or feet. However, when you wake up and start moving around, the fluid gradually redistributes more evenly, reducing any temporary swelling or bloating.

Also, read – Is Sitting Bad For You and Your Health

Does Waking up Early Help With Weight Loss?

A recent study dived into this topic by analyzing data from 2,000 randomly chosen participants, and the findings are fascinating. 

The study discovered that early birds, those who tend to wake up and function best in the morning, are more likely to make healthier food choices throughout the day. They were found to opt for high-energy, nutritious foods that fuel their bodies. On the other hand, night owls, who thrive in the evening and nighttime hours, exhibit different eating patterns. They tended to consume less protein, more sucrose (sugar), and saturated fatty acids.

Even more intriguing is that these differences between early birds and night owls were particularly pronounced on weekends. Night owls were more likely to eat irregularly and more frequently than their morning counterparts. This suggests that our biological clock type can influence what we eat and when we eat.

By linking our biological clock type to our food choices and eating patterns, this study provides a fresh perspective on why specific individuals may be more prone to unhealthy food decisions. Furthermore, it suggests that evening types may have less healthy eating habits, potentially increasing their risk for obesity, diabetes, and heart disease.

Does Losing Weight Make You Tired & Benefits of Getting Enough Sleep for Weight Loss

Losing weight can potentially affect your energy levels, especially if you’re following a calorie-restricted diet or engaging in increased physical activity. When you create a calorie deficit to shed pounds, your body may adjust and adapt, which can lead to feelings of fatigue or lower energy temporarily. 

Adequate sleep is essential for successful weight management and getting off fatigue:

  • regulates hormones related to appetite and satiety
  • supports a healthy metabolism, allowing your body to efficiently process nutrients and burn calories
  • promotes emotional well-being and helps regulate mood
  • Poor sleep can impair decision-making, willpower, and self-control 

To keep your weight loss journey and overall well-being, aim for 7-9 hours of quality sleep each night.

Does Waking up Early Help With Weight Loss

How Much Weight Do You Lose When You Sleep 8 Hours?

During sleep, your body goes through various processes that require energy, such as repairing cells, regulating hormones, and maintaining essential bodily functions. As a result, you do experience some weight loss overnight. However, it’s meaningful to understand that this weight loss is temporary and not solely due to burning fat.

According to scientific studies, you can expect to lose around 1 to 4 pounds while sleeping. 

But before you get too excited, it’s essential to know that this weight loss is mainly attributed to water loss through sweat, exhaling moisture, and a decrease in food and liquid intake during the hours you’re asleep.

However, while the weight loss you experience during sleep can be a slight boost, it’s not enough to rely on for maintaining a healthy weight!

Also, read – Types and Techniques of Breathwork

Does Sleeping in a Cold Room Make You Skinny

We’ve got some fascinating news for you about the power of cooler temperatures to attack belly fat while we sleep. A study published in the journal “Diabetes” sheds some light on this fascinating phenomenon.

In our quest to reduce belly fat, we must focus on the “white fat” we want to tackle. On the other hand, there’s “brown fat,” which is considered good fat and plays a role in boosting metabolism and aiding weight loss. The study found that sleeping in cooler temperatures could potentially help us increase the presence of this beneficial brown fat.

During the study, participants maintained their regular daily habits for four months, but they returned to sleep every evening in specially designed temperature-controlled chambers.

After sleeping in the cooler 66-degree temperatures for a month, the volumes of good, brown fat had almost doubled compared to the initial measurements. Isn’t that incredible? This suggests that being cold during sleep might help burn belly fat.

Do You Weigh More at Night?

Our body weight innately fluctuates throughout the day, and fluid-level shifts primarily cause it. It’s normal to experience changes of about 2 to 5 pounds throughout the day. These fluctuations are influenced by food and liquid intake, physical activity, and even hormonal changes.

Most of the changes you see on the scale are related to changes in water retention and other bodily fluids. So, if you notice small fluctuations of less than 5 pounds, there’s usually no need to worry.

Night Time Weight Loss: The Impact of Poor Sleep Habits on Metabolism & Appetite


Sleep deprivation can decrease resting metabolic speed, which means your body burns fewer calories at rest. 

Appetite Regulation

Poor sleep habits can disrupt the balance of hormones that regulate your appetite, leading to increased hunger and cravings. 

Emotional Eating

Lack of sleep can also impact your emotional well-being and increase the likelihood of emotional eating. 

Food Choices

Research suggests that sleep-deprived individuals opt for higher-calorie, sugary, and fatty foods. 

Also, read – Where Do You Lose Weight First?

Best Way to Sleep for Weight Loss – Habits To Support Your Journey

To promote better sleep habits and support your weight loss goals, here are some tips:

  • Aspire for 7-9 hours of quality sleep each night.
  • Establish a regular sleep plan by going to bed and waking up at consistent times.
  • Create a relaxing bedtime ritual to signal your body that it’s time to wind down.
  • Create a sleep-friendly environment that is cool, dark, and quiet.
  • Limit caffeine and electronics close to bedtime, as they can interfere with sleep.

You can positively impact your metabolism, appetite regulation, and overall weight management efforts by prioritizing good sleep hygiene. It’s an essential component of a holistic approach to a healthy lifestyle.

Conclusion: Reaping the Rewards of a Good Night’s Rest for Lasting Weight Loss Success

So, can taking melatonin cause weight gain? Overall, getting a good night’s rest can significantly improve your ability to lose weight and be healthier overall. We understand that reaching your goals can be challenging and intimidating, but remember that you don’t need too much to get the rest your body needs. What sleep habits work best will vary based on the individual’s goals and preferences. Taking melatonin to help you sleep will be at your own discretion and can require the advice of a healthcare professional.

A simple routine of going to bed and waking up at the same time each day can make all the difference in how you feel and how successful you are at reaching your weight loss goals. 

So start today–take care of your health and believe that anything is possible with hard work, trust in yourself, keep yourself accountable, and stay determined! Sweet dreams!

Alexander Stone
Doctor of Physical Therapy, Strength and Conditioning Specialist

Alex is a health sciences writer with experience in sports performance and rehabilitation settings. His areas of expertise include health and fitness, sports nutrition, and injury prevention. He is passionate about health science education and health/wellness optimization for people of all ages.