Many children and adolescents in the U.S. don’t get the recommended amount of sleep. Research shows that poor sleep can be a risk factor for childhood obesity. Insufficient sleep can disrupt hormones that regulate hunger, make it harder to get enough physical activity, slow the metabolism, and affect impulse control, all of which increase the risk of obesity.

Understanding the connection between sleep patterns and obesity can help parents and caregivers build better sleep habits to support the long-term health of their children.

The Science Behind Sleep and Childhood Obesity

Research has uncovered a strong link between poor sleep and weight gain. Here’s how insufficient sleep is connected to the risk of obesity in children.

Hormonal Disruptions

One of the key ways poor sleep influences weight gain is by disrupting appetite-regulating hormones. According to a systematic review in Pediatric Obesity, sleep deprivation disrupts hormone regulation, which can lead to lower physical activity levels, higher caloric intake, and weight gain. When people don’t get enough hours of sleep, their bodies produce more ghrelin (a hormone that stimulates hunger) while reducing leptin (the hormone that makes you feel full). This imbalance can lead to unintentionally eating more, with a preference for calorie-dense, nutrient-sparse, highly processed foods.

Children who get poor sleep are more likely to unintentionally engage in emotional eating, make impulsive food choices, and snack more frequently.

The hormone melatonin, which makes you feel sleepy, is also disrupted by insufficient sleep. This causes daytime sleepiness and decreased physical activity, which can also lead to weight gain.

Metabolism

Sleep plays a vital role in maintaining a healthy metabolism. When a child doesn’t get enough rest, their body struggles to process glucose (blood sugar) efficiently. This can increase the risk of insulin resistance and, over time, type 2 diabetes and cardiovascular (heart-related) issues. Poor sleep is also linked to a lower resting metabolic rate, meaning the body burns fewer calories at rest.

Emotional Eating

Lack of sleep affects brain function, particularly in areas that regulate decision-making and impulse control. Children with poor sleep are more likely to unintentionally engage in emotional eating, make impulsive food choices, eat high-calorie and low-nutrient foods, and snack more frequently.

A study found that irregular sleep patterns, such as late bedtimes and wake times, are linked to increased cravings for sugary drinks and a heightened focus on food.

Sleep Apnea

Poor sleep in children may be caused by sleep apnea, a condition where breathing starts and stops during sleep. Sleep apnea is more common in children with obesity. Symptoms include heavy snoring, mouth breathing, pauses in breathing while asleep, night sweats, morning headaches, and more.

What Does the Research Say About Sleep and Childhood Obesity?

Scientists have extensively studied the connection between sleep and weight, and the evidence points to a clear link: Children who get less sleep are more likely to have a higher body mass index (BMI) and an increased risk of obesity. BMI, which healthcare providers use to assess body weight, is a measurement of a person’s weight in relation to their height. Research has shown that BMI alone is a poor measurement of health status, and it needs to be considered alongside broader information about a person’s lifestyle and medical history.

Shorter Sleep Duration and BMI

Numerous studies have found a strong link between short sleep duration, specifically a bedtime that is too late, and increased BMI in children. A systematic review analyzing multiple studies found that children who get less sleep than recommended face a significantly higher risk of obesity. The review examined research on children aged 5 to 13 years and found that the majority of studies reported that as sleep duration decreases, the likelihood of weight gain increases.

Studies show that children who fall asleep too late or wake up frequently are more likely to gain weight than those who get enough sleep.

Sleep Quality and Food Intake

The quality of sleep also plays a key role in weight regulation. Studies show that children who fall asleep too late or wake up frequently are more likely to gain weight than those who get enough sleep. Poor sleep quality has also been linked to a stronger preference for high-fat, high-sugar foods, likely due to changes in the brain’s reward system when sleep is disrupted.

A 2015 study suggests that inconsistent sleep times and irregular sleep patterns may contribute to higher levels of adiposity (body fat) in school-age children.

Social Jet Lag and Late Bedtimes

A growing body of research highlights the impact of “social jet lag,” where children maintain different sleep schedules on weekends compared to weekdays. This inconsistency can disrupt the body’s natural rhythms and contribute to weight gain. Late bedtimes, in particular, have the strongest link to an increased BMI over time, regardless of total sleep duration. Sleeping in on the weekends may be helpful for some children, but only those who are chronically sleep deprived.

A study found that children who regularly go to bed later tend to experience greater weight gain, even when they get enough hours of sleep.

7 Ways To Improve Sleep and Support a Healthy Weight in Children

Parents can take proactive steps to ensure their children get enough high-quality sleep. Here are some strategies that can help parents make sure their kids get a good night’s rest.

1. Maintain a Consistent Sleep Schedule

Children should go to bed and wake up at the same time every day, including weekends. A consistent routine helps regulate the body’s internal clock, making it easier to fall asleep and stay asleep.

Make sure your child’s bed is only used for sleeping. Find other areas for a homework space or a place to relax while watching screens.

2. Establish a Relaxing Bedtime Routine

A structured, calming, 20- to 30-minute bedtime routine can signal to the body that it’s time to sleep. Activities like reading a book, taking a warm bath, or listening to soft music can ease the transition into sleep. Screens should be avoided for an hour before bedtime, and they should not be a part of a teen’s sleep routine or in their rooms overnight.

3. Create a Sleep-Friendly Environment

A bedroom that is quiet, dark, and cool promotes better sleep. Removing electronic devices can also reduce blue light exposure, which can delay the time it takes for your child to fall asleep.

Ideally, there shouldn’t be any screens in the bedroom at all. Over time, screens can make sleep worse, even if they are off but in the room, because they set the expectation that the space is not for sleeping.

Make sure your child’s bed is only used for sleeping. Find other areas for a homework space or a place to relax while watching screens. Reserving the bed for sleep helps create a mental association between that space and falling asleep.

4. Limit Screen Time Before Bed

The use of screens — TVs, tablets, and smartphones — before bedtime has been shown to delay sleep onset and reduce sleep quality. Sleep specialists recommend stopping screen use at least one hour before bedtime​. Also, it can help both you and your child to charge phones and other devices outside the bedroom.

5. Encourage Physical Activity During the Day

Regular physical activity is important for sleep and helps maintain a healthy weight. However, vigorous exercise should be scheduled earlier in the day, as intense activity close to bedtime can make falling asleep harder.

6. Be Mindful of Diet and Caffeine Intake

Heavy meals close to bedtime can cause discomfort, while a light snack such as yogurt or whole-grain crackers may promote restfulness. Additionally, the American Academy of Pediatrics advises against giving children caffeine.

7. Monitor Sleep Patterns

Taking notes on your child’s sleep patterns or using sleep-tracking apps can help parents and caregivers identify sleep patterns and potential sleep issues. If persistent sleep difficulties occur, consulting a pediatrician or sleep specialist may be beneficial.

8. Talk to Your Child’s Pediatrician

Since poor sleep may be caused by a condition like sleep apnea, it’s important to talk to your child’s healthcare provider if you notice symptoms like snoring or interrupted sleep. They can review your child’s symptoms and determine whether they need testing, like a sleep study.

Better Sleep for Better Health

The connection between poor sleep and childhood obesity is well-documented, with research highlighting the effects of inadequate sleep on hunger hormones, metabolism, and behavioral choices. By prioritizing good sleep hygiene, parents can help their children develop healthier habits that support both sleep and weight management. Simple lifestyle changes, such as maintaining a consistent bedtime, reducing screen time, and encouraging daily physical activity, can have a significant impact on a child’s overall health and well-being.

By making sleep a priority, parents can take a powerful step toward promoting lifelong health for their child.

Join the Conversation

On MyObesityTeam, people share their experiences with obesity, get advice, and find support from others who understand.

Have you noticed how sleep affects your or your child’s weight and eating habits? What strategies have helped improve sleep quality in your household? Let others know in the comments below.