The best diet hack is free — get more sleep to lose weight effectively, scientists say

• Good sleep could be key to maintaining healthy diet and exercise habits, new research suggests.
• People who slept better tended to be more consistent in sticking to calorie goals and workouts.

Forget expensive supplements or a fancy gym — getting enough sleep can help make your diet and exercise routine more effective, a small study suggests.

Researchers from the University of Pittsburgh looked at 125 adults with a BMI in the overweight or obesity range as they underwent a 12-month weight loss program, comparing how well they slept with their ability to stick to their diet and exercise goals. They measured sleep based on how long participants spent in bed, how consistent their bedtimes were, and whether they felt rested.

The researchers found that participants who had higher sleep scores were significantly more likely to hit their calorie targets and consistently attend the program sessions. They also tended to exercise more frequently.

The findings were shared as preliminary research presented at the American Heart Association's Epidemiology, Prevention, Lifestyle & Cardiometabolic Health Scientific Sessions 2023.

While the researchers expected sleep would make a difference, they were surprised to find it had a positive effect on all three components of the program, according to Christopher E. Kline, lead author of the study and associate professor of health and human development at the University of Pittsburgh.

"These results suggest that optimizing sleep may lead to better lifestyle modification adherence," he said in a press release.

The study didn't focus on helping participants improve their sleep, so further research is needed to explore how getting more and better sleep might support weight loss.

"One question of interest for future research is whether we can increase adherence to lifestyle modifications – and, ultimately, increase weight loss – if we improve a person's sleep health," Kline said.

A previous study from the same researchers found sleeping well also helps you burn more body fat while losing weight.

Being well-rested also plays a role in appetite, with some research finding that people who slept well cut 270 calories a day without changing any other habits.

To improve your sleep, a good bedtime routine is key, sleep researchers previously told Insider. Consistent bedtimes, relaxing activities before bed, and avoiding caffeine, alcohol, and screen time at night can help improve your sleep.