Sleep Extension Cut Daily Calories by 270 in Adults With Overweight

Last reviewed 2026-10-04 by Jack Mayeux, APRN, FNP. This page is clinical content and is reviewed on a regular schedule.

Medically reviewed by Jack Mayeux, FNP

Sleeping about an hour more per night led people to eat about 270 fewer calories a day - without any diet.

This article walks through the JAMA Intern Med (2022) (https://doi.org/10.1001/jamainternmed.2021.8098) paper in plain English: what was studied, what changed, what the limits are, and what it does not prove. Full citation and DOI link (https://doi.org/10.1001/jamainternmed.2021.8098) are at the end, with a PubMed record (https://pubmed.ncbi.nlm.nih.gov/35129580/).

What the study found

Researchers at the University of Chicago randomized 80 adults aged 21 to 40 with overweight who habitually slept under 6.5 hours. One group got an individualized sleep-hygiene session aimed at 8.5 hours in bed, and the control group kept its usual sleep. Neither group was given a diet or exercise plan.

The sleep-extension group slept about 1.2 hours more per night and ate 270 fewer calories per day than controls, measured objectively with doubly labeled water, leading to weight reduction. The intervention lasted two weeks in short sleepers with overweight, so long-term effects are unknown.

Key finding (from the study record): Sleep extension added ~1.2 h/night and cut energy intake by 270 kcal/day vs control (P<.001), producing weight reduction.

How the study was done

• Design: Randomized clinical trial, real-life setting • Who was studied: 80 adults 21-40 with overweight sleeping <6.5 h • Journal / year: JAMA Intern Med (2022) • First author: Tasali E et al.

From the abstract: IMPORTANCE: Short sleep duration has been recognized as a risk factor for obesity. Whether extending sleep duration may mitigate this risk remains unknown. OBJECTIVE: To determine the effects of a sleep extension intervention on objectively assessed energy intake, energy expenditure, and body weight in real-life settings among adults with overweight who habitually curtailed their sleep duration.

What it means — and what it does not

Useful takeaway: Sleeping about an hour more per night led people to eat about 270 fewer calories a day - without any diet.

Limits and caveats: 2-week intervention, single center, short sleepers with overweight only.

This evidence can inform a conversation with a licensed provider. It is not a guarantee of similar results for you, and it is not a recommendation to start, stop, or change any medication on your own.

Related research we cite

• Effect of 1 week of sleep restriction on testosterone levels in young healthy men (https://doi.org/10.1001/jama.2011.710) — JAMA (2011); also on PubMed (https://pubmed.ncbi.nlm.nih.gov/21632481/). Takeaway: One week of 5-hour nights lowered young men's daytime testosterone 10-15% - the authors compare normal aging at 1-2% per year.

How this connects to care

A2Z serves men in Utah with telehealth evaluation, labs, and provider-guided plans when appropriate. The TRT program is $149/month and includes initial labs only. Tadalafil and enclomiphene, sermorelin, and tirzepatide (compounded, not FDA-approved) are separate products.

Relevant pages on this site:

• Tirzepatide (https://a2ztrt.com/tirzepatide) (branded trial drugs are not the same as compounded products, which are not FDA-approved) • Tirzepatide vs. semaglutide (https://a2ztrt.com/tirzepatide-vs-semaglutide) (branded trial drugs are not the same as compounded products, which are not FDA-approved) • TRT program (https://a2ztrt.com/trt)

FAQ

What did this study actually find?

Sleeping about an hour more per night led people to eat about 270 fewer calories a day - without any diet. The design was: Randomized clinical trial, real-life setting. Population: 80 adults 21-40 with overweight sleeping <6.5 h.

Does this mean I should start treatment?

No. Research informs care; it does not prescribe it. A licensed provider reviews your symptoms, labs, and history before any decision. Results vary.

What are the main limits of this evidence?

2-week intervention, single center, short sleepers with overweight only.

Keep reading

• Can You Drink Alcohol on TRT? What Men Should Know (https://a2ztrt.com/post/can-you-drink-alcohol-on-trt) • Does TRT Cause Hair Loss? What the Evidence Actually Says (https://a2ztrt.com/post/does-trt-cause-hair-loss) • What Is a Normal Testosterone Level, Really? (https://a2ztrt.com/post/what-is-a-normal-testosterone-level) • TRT and Insulin Sensitivity in Men With Type 2 Diabetes (https://a2ztrt.com/post/testosterone-insulin-sensitivity)

Reference

Tasali E et al. Effect of Sleep Extension on Objectively Assessed Energy Intake Among Adults With Overweight in Real-life Settings: A Randomized Clinical Trial. JAMA Intern Med. 2022. https://doi.org/10.1001/jamainternmed.2021.8098 (https://doi.org/10.1001/jamainternmed.2021.8098) · PubMed 35129580 (https://pubmed.ncbi.nlm.nih.gov/35129580/).

Next step

Start a free consult in Utah (https://a2ztrt.com/contact). Bring your questions — including anything this study raised for you.

The TRT program is $149/month and includes initial labs only. Tadalafil and enclomiphene, sermorelin, and tirzepatide (compounded, not FDA-approved) are separate products.

Talk to a licensed provider. Results vary. Not medical advice.