The importance of good sleep habits for adults living with overweight and obesity

A recent study from Oregon Health & Science University (OHSU) has highlighted the connection between misaligned circadian rhythms and increased metabolic risk factors in individuals living with overweight or obesity.

The study, published in The Journal of Clinical Endocrinology & Metabolism, found that these negative effects vary between males and females, suggesting that aligning the body clock through good sleep habits may help reduce some health risks associated with excess weight.

Circadian rhythms are 24-hour cycles that regulate many bodily functions, including sleep-wake cycles, hormone levels, and metabolism. Misalignment of these rhythms, such as staying awake when the body signals for sleep or eating at irregular times, can lead to lower energy expenditure and increased calorie consumption, contributing to weight gain and metabolic issues.

The study involved 30 adults (15 males and 15 females) living with overweight. Researchers measured body composition, blood samples, and dim-light melatonin onset (DLMO), a marker for circadian rhythm phase. They found males with misaligned circadian rhythms had higher levels of abdominal fat, elevated triglycerides, and an increased risk of metabolic syndrome however females with misalignment showed higher overall body fat, elevated blood sugar levels, and a higher resting heart rate.

These findings emphasise the importance of considering sex-specific approaches to managing sleep and circadian health in individuals living with overweight or obesity.

Practical advice to support people to adjust their circadian rhythms includes maintaining a consistent sleep schedule, morning sunlight exposure, limiting screen time at night, adjusting bedtime gradually and creating a comfortable sleep environment.

Researchers plan to continue exploring how circadian misalignment affects health, especially in individuals prone to extreme sleep disturbances, like night shift workers. While more research is needed, optimising circadian alignment through good sleep habits offers a promising strategy for improving metabolic health in people living with overweight or obesity.