Catching Zzzs: The Importance of Sleep in Managing a Child's Weight

First published January 2019
Updated October 2025

Sleep is important in children and adolescents for many reasons, including adequate growth and metabolism. Our bodies run on different rhythms and when these rhythms are disrupted it can lead to unwanted side effects and changes. Not sleeping long enough or maintaining a consistent sleep routine can lead to changes in appetite, exercise stamina and eventually weight gain.

An increase in screen time among children and adolescents has led to less sleep and sometimes increased grazing or distracted eating while on screens. Furthermore, inadequate sleep can disrupt hormones in our bodies that control our hunger and fullness cues. This can lead to craving higher calorie or energy dense foods and overeating. Specifically, staying up late can lead to eating more at night and grazing.

Feelings can also impact sleep by making it difficult to fall asleep and stay asleep or making us want to sleep all day. Feelings can also cause us to eat when we feel sad, happy, anxious, or mad and that can contribute to weight gain.

Sleep Recommendations

How much sleep your child needs depends on age: the younger the child, the more sleep they need. See the table below for recommendations from the American Academy of Sleep Medicine. There are three important things to consider when it comes to getting adequate sleep: quality, quantity and consistency. It is important to maintain a consistent bedtime and nighttime routine, even on the weekends. Quality of sleep can be impacted by using electronic devices, caffeine intake, and some medications.

How can I help my family achieve and maintain a healthy weight?

It’s important to monitor portion sizes to ensure the right amount of food is being offered and balancing the plate at meals with 3-5 different food groups. Keeping a consistent meal and snack schedule can prevent your child from being overly hungry. Fatigue and excessive hunger can negatively impact food choices.

Eating a balanced plate including fruits, vegetables, lean protein and whole grains is one way to help promote a healthy weight. Exercise also can help with mood, prevent boredom eating, and promote overall health. But managing our feelings and getting enough rest are just as important.

Talk with your pediatrician if you are concerned about your child’s weight, mood or sleep.

To learn more about the Center for Healthy Weight and Nutrition at Nationwide Children's Hospital, click here or view our YouTube playlist.