Does staying up late easily lead to weight gain?
I am a 25-year-old female. Recently, due to work-related reasons, I have frequently stayed up late and noticed an increase in my weight. I wonder if this is related to staying up late. Can staying up late easily lead to weight gain?
Doctor's answer (1)
Staying up late may increase body weight, and long-term sleep deprivation can disrupt the body's normal circadian rhythm, leading to endocrine system disorders. When sleep duration decreases, the levels of hormones that control hunger in the body change, resulting in increased appetite, especially for high-calorie foods. In addition, prolonged nighttime activity may also lead to increased snack consumption, while the body's ability to expend energy declines under conditions of insufficient rest, resulting in fat accumulation.
It is recommended to prioritize adjusting sleep schedules and ensure 7-9 hours of high-quality sleep daily, avoiding prolonged wakefulness after 1 a.m. If nighttime work is necessary, consume a dinner rich in protein and dietary fiber in advance, and reduce intake of refined carbohydrates and high-sugar snacks. Increase 30 minutes of daytime aerobic exercise, such as brisk walking or swimming, to help regulate hormone levels. After staying up late, make up for sleep the following day but avoid prolonged daytime naps. If weight continues to rise, record dietary calorie intake and exercise expenditure, and consult a doctor for metabolic assessment when necessary.
