Sleep. That precious necessity we all need – and yet so few of us end up getting enough. Thanks to modern pressure and conveniences, our bodies are exposed to light, noise, food, and activity when they expect dark, quiet, and rest. Not only do we tend to go to bed too late, but our sleep is often broken and of poor quality.

While we can survive on poor sleep, it’s not ideal for our health, or for successful weight management. Here’s the science behind the sleep-weight connection.

Sleep can help us towards our weight loss goals

According to a study published in the International Journal of Obesity, people who sleep between six and eight hours a night have a better chance of achieving their weight loss goals than those who slept less or more than this.

Lack of sleep can lead to increased fat storage

A 2012 study indicates that sleep also has an impact on metabolism. Metabolism is the process by which our bodies convert calories into energy – and research suggests that poor sleep causes the metabolism to work less effectively, leaving more unexpended energy to be stored in the body as fat.

Not only that, but another study points to poor sleep triggering the body to produce more insulin and the stress hormone cortisol. Elevated levels of these hormones can prompt us to store more energy as fat, especially around the abdomen.

Is there such a thing as too much sleep?

While getting enough quality sleep is important, oversleeping can throw the body’s biological clock off course.

Research also shows a connection between weight gain and too much sleep. As with too little sleep, oversleeping can lead to a higher risk of obesity.

It may seem like a lot to take in, but if you’re getting six to eight hours of quality sleep a night, you’re on the right track!