Sleep, Pain, and Weight Gain: a Hidden Connection

Introduction

Sleep disturbance and chronic pain are only two of the many comorbidities linked to obesity, which has grown to be a significant global public health issue. Numerous studies have investigated the relationships between weight, sleep, and pain, as well as their interplay. These interactions have been linked to weight gain, chronic pain, sleep debt, and major hormonal changes.

According to a meta-analysis, twins who are overweight are twice as likely to experience back pain as twins who are underweight or of normal weight. Some people with chronic pain are an example of this complex connection; they may have limited mobility and become less active, which may cause weight gain, which has been linked to sleep restriction.

According to the literature, obesity can exacerbate chronic pain through two main mechanisms: systemic proinflammatory state, which is linked to obesity and can exacerbate pain, and mechanical stress, where excess Joints of the musculoskeletal system are stressed by human weight. On the other hand, obesity may result from limited physical activity due to fear of movement caused by chronic pain. Body mass index (BMI) has been linked in other research to pain, disability, anxiety, depression, decreased physical function, and sleep deprivation.

Numerous studies have shown that sleep loss is linked to adult obesity by altering hormones that control hunger and boosting calorie intake. Lack of sleep can lead to an imbalance between ghrelin and leptin, which explains the mechanism. Peripheral cues such as leptin and ghrelin interact with the hypothalamic arcuate nucleus and alter the activity of the orexin system to increase or decrease food intake. Restricting sleep causes ghrelin to rise while leptin falls, which causes an increase in food intake. Short sleep has also been linked to imbalanced leptin and ghrelin, according to earlier research, and these hormonal changes can raise BMI, which can have a harmful effect on sleep.

As a result, we want to draw attention to the mechanisms behind obesity as well as the significant connection between obesity, sleep, and chronic pain. People who live sedentary lifestyles tend to eat more and sleep less, which has led to a rise in chronic diseases and a decrease in population health. Therefore, in order to counteract the health hazards, it is crucial to establish awareness and preventative programs that take into account the links between all these elements. Although it is difficult, changing behaviours is necessary given how they currently affect health.

It’s funny how we blame weight increase on poor eating habits, late-night snacking, and inactivity. And we overlook a single culprit that most people don’t notice. Get some rest.

Although it might seem straightforward, your body actually performs several vital functions when you are sleeping. Therefore, when you don’t give it enough time, things begin to go wrong in ways that are not immediately apparent.

How Does Sleep Deprivation Lead to Weight Gain?

Lack of sleep causes the body to experience an imbalance in hormones, which encourages overeating and weight gain. The chemicals that control hunger, ghrelin and leptin, are produced differently when you don’t get enough sleep, which makes you feel hungrier. Lack of sleep has been connected to growth hormone shortage and high cortisol levels, both of which are linked to obesity. Furthermore, getting too little sleep can affect how quickly meals are metabolised.

Regrettably, the impact of sleep deprivation on weight extends beyond hormonal alterations. Lack of sleep has been linked to an increased tendency to choose high-calorie foods.
The risk of gaining weight is increased by late-night calorie consumption. Adults who don’t get enough sleep also exercise less than those who do, possibly because sleep deprivation makes them tired and drowsy during the day.

Childhood Obesity and Sleep

Children need more sleep than adults since their bodies and minds are undergoing significant development. Children who experience sleep deprivation are more likely to become obese or overweight. In fact, the same hormonal changes that cause weight gain in adults may also occur in youngsters who don’t get enough sleep. They might also feel more tired during the day, which would make them less active.

Weight may also be impacted by bedtime. According to one study, kids who went to bed later had lower-quality diets, eating less fruits and vegetables and more meals low in nutrients than kids who went to bed earlier.

Furthermore, studies have indicated that children who are overweight and have inconsistent sleep habits are most vulnerable to negative health consequences.

How Does Being Overweight Affect Sleep?

Compared to people who are not obese, obese people are more likely to report having insomnia or difficulty falling asleep. Additionally, there is evidence that obesity is linked to increased fatigue and drowsiness during the day, even in individuals who sleep through the night uninterrupted.

Obesity may alter metabolism and/or sleep-wake cycles in a way that degrades sleep quality, according to research. It’s also possible that the physical consequences of being overweight affect the quality of sleep.

What Are Common Sleep Issues Among Overweight Individuals?

Sleep can be impacted by several medical issues, some of which are more common in people who are overweight or obese. Obesity-related insomnia and other sleep problems can be made worse by the presence of one or more of the following conditions:

• Obstructive sleep apnea (OSA): OSA is a sleep disorder that causes the airway to partially or completely collapse, resulting in breathing difficulties and loud snoring at night. Obese people are seven times more likely to have OSA. Being overweight can exacerbate OSA symptoms in addition to influencing a person’s risk for the condition. The Food and Drug Administration approved the weight reduction medication Zepbound to treat moderate to severe obstructive sleep apnoea in obese people after two significant phase 3 clinical trials. For the treatment of OSA, this drug is the first to be approved expressly.
• Gastroesophageal reflux disease (GERD): GERD is a chronic condition in which stomach contents leak into the oesophagus. Heartburn is one of the symptoms of GERD. One established risk factor for GERD is obesity. GERD may be linked to sleep disturbances, and symptoms are frequently worse while lying down.
• Depression: There is a reciprocal association between depression and obesity. In other words, depression can result in weight increase, and obesity may cause or intensify symptoms of depression. Up to 75% of the time, depression is accompanied by sleeplessness. People with depression also often have sleep problems.
• Asthma: Asthma is a respiratory disease that causes airway inflammation. Both the chance of getting asthma and the severity of its symptoms are increased by obesity. Many asthma sufferers have symptoms at night that make it difficult to fall and remain asleep.
• Osteoarthritis: The degeneration of cartilage is a characteristic of osteoarthritis. Because extra weight puts stress on the joints, being overweight can lead to osteoarthritis. In addition to having an impact on sleep, osteoarthritis may have a cyclical association with pain, depression, and sleep disturbances that intensify one another.

How Can You Get Better Sleep When Overweight?

“Sleep hygiene” refers to actions that promote restful sleep. Everyone should take note of this, but those who struggle with sleep issues should pay particular attention. Establishing a regular sleep schedule, establishing a nighttime ritual, and practicing healthy behaviours during the day are all components of good sleep hygiene. When overweight, it might be very helpful to take into account the following actions:

• Exercise: For those who experience sleep difficulties, exercise may enhance the quality of their sleep. Additionally, it has been demonstrated to lessen OSA patients’ symptoms without requiring weight loss. A healthy sleep-wake cycle is also promoted by exercising outside, which exposes you to natural light.
• Find a mattress that works for you: It’s critical that your mattress permits balanced contact pressure between your body and the mattress, as well as correct spinal alignment. When it comes to mattresses, everyone has different tastes. The kind of mattress that a person may find most comfortable depends on their body weight, according to research.
• Select foods carefully: Sleep hygiene also includes nutrition and diet, although sleep deprivation can make eating healthily more difficult. Maintaining a healthy diet could help you sleep better. For example, a diet heavy in carbohydrates may make it harder for you to fall asleep deeply, according to research. Eating within 30 to 60 minutes of bedtime was linked to worse sleep patterns, according to another study.

It might be difficult to interrupt the cycle of weight gain and sleep deprivation. If you are having trouble sleeping and it may be connected to your weight, it’s crucial to consult a physician or a sleep specialist. For certain patients, but not for others, losing weight could be advised. A medical expert may be able to recommend additional actions as well as offer specific guidance on how to best apply the strategies covered above.

FAQs

References:

• Fry, A. (2025, July 16). Obesity and sleep. Sleep Foundation. https://www.sleepfoundation.org/physical-health/obesity-and-sleep
• Morelhão, P. K., Tufik, S., & Andersen, M. L. (2018). The interactions between obesity, sleep quality, and chronic pain. Journal of Clinical Sleep Medicine, 14(11), 1965–1966. https://doi.org/10.5664/jcsm.7510
• (2026, Jan, 29) https://medium.com/build-your-voice/3-hidden-links-between-sleep-and-weight-gain-5d2e88e09ccb