Sleep supplements like melatonin may offer modest indirect support for weight loss by improving sleep quality, which regulates hunger hormones and calorie intake, but direct evidence remains limited and inconsistent. Poor sleep drives weight gain via elevated ghrelin and reduced leptin, so better sleep from supplements could enhance diet/exercise outcomes, though studies show mixed results without calorie restriction.
Evidence from Studies
Melatonin supplementation reduced body weight in meta-analyses of obesity trials, potentially by boosting metabolism and fat oxidation. Sleep extension interventions (not supplements) cut energy intake by 270 kcal/day and led to 0.9 kg loss over 2 weeks in overweight adults. However, sleep restriction during caloric restriction shifted weight loss toward lean mass over fat.
Limitations and Risks
Sleeping pills like benzodiazepines link to metabolic risks including appetite increase and insulin resistance, potentially hindering loss. No large RCTs prove supplements alone cause significant fat loss; benefits amplify with lifestyle changes, and overuse risks dependency or side effects. Individual responses vary by sleep baseline and conditions like apnea.
Recommendations
Prioritize 7-9 hours natural sleep over supplements for weight management; use low-dose melatonin (1-3 mg) short-term if deficient, under medical advice. Combine with diet and exercise for synergy, as seen in GLP-1 drug trials where good sleep boosted loss.
0 comments