Research from NYU indicates that shifting bedtime one hour earlier may aid weight loss in individuals with prediabetes, even without extending sleep duration.
A recent clinical trial conducted by researchers at NYU Rory Meyers College of Nursing has revealed that moving bedtime just one hour earlier can lead to weight loss in adults diagnosed with prediabetes. This finding highlights the importance of not only the quantity of sleep but also the timing of sleep in relation to weight management and metabolic health.
The study analyzed data from a randomized trial involving 196 adults who typically logged fewer than 6.5 hours of sleep per night. Participants were divided into two groups: one group participated in an eight-week lifestyle education course focused on diet, exercise, and stress management, while the other group received the same training along with behavioral coaching aimed at encouraging them to go to bed earlier in gradual phases.
According to the study, each hour that participants fell asleep earlier was associated with an average weight loss of approximately 1.3 pounds over the eight-week period. However, it is important to note that this correlation does not establish a direct cause-and-effect relationship between earlier bedtimes and weight loss.
“When we fall asleep — not just how much we sleep — seems to be an important and overlooked factor for weight loss and metabolic health,” said Susan Kohl Malone, the study’s lead author and an assistant professor at the nursing college, in a press release.
While both groups in the study experienced weight loss, those who received sleep coaching did not show significantly greater weight loss compared to those who only participated in lifestyle education. Additionally, neither group exhibited notable improvements in blood sugar levels, which was a key focus of the research.
Participants who received sleep coaching reported improvements in sleep quality and experienced less daytime drowsiness. They also gradually began to shift their bedtimes earlier, which may have contributed to their overall well-being.
The researchers monitored various health metrics, including blood sugar levels, sleep patterns, and physical activity, using sensors, sleep logs, and wrist-worn monitors. Despite these efforts, the study’s short duration of eight weeks raises questions about the long-term sustainability of earlier bedtimes and weight loss.
Malone noted that participants who adjusted their sleep schedules to an earlier time tended to lose more weight. The researchers suggested that the body’s internal clock could play a significant role in these findings. Staying up late often increases exposure to artificial light, which may trigger the body’s stress response and disrupt hormones that regulate hunger. Furthermore, remaining awake during late hours coincides with a period when human insulin sensitivity is at its lowest.
“In contrast, falling asleep earlier may limit late-night eating and better align food intake with the body’s optimal metabolic window,” Malone explained.
While the trial provided valuable insights, it is essential to recognize that the findings indicate an association rather than definitive causation. Participants who received sleep coaching fell asleep about 12 minutes earlier on average, but this change did not lead to measurable improvements in blood sugar levels.
The study was funded by the National Institute of Nursing Research, a division of the National Institutes of Health, and was conducted in collaboration with researchers from the University of Delaware. These findings underscore the potential impact of sleep timing on weight management, particularly for individuals struggling with prediabetes.
As research in this area continues, it may provide further clarity on how lifestyle changes, such as adjusting bedtime, can contribute to better health outcomes for those at risk of developing diabetes.
For more information on the study and its implications, please refer to the published research in the journal Nursing Research.