Five percent of your weight is all it takes to catch better Zs and feel more “Bob Marley-ish,” according to a new study presented Tuesday at the joint meeting of the International Society of Endocrinology and the Endocrine Society: ICE/ENDO 2014 in Chicago.

The method of weight loss did not matter and the benefits were seen as far out as 6 months!

The Study

390 subjects (311 women and 79 men) participated in a weight loss study at the University of Pennsylvania. The point of the study was to determine which of 3 weight loss interventions were the most effective. You can check the study out here, but the researchers also assessed the sleep habits and mood of the participants. They noted something interesting…

The Result

The researchers noticed that regardless of the weight loss intervention that the participants were assigned to, those who lost more than 5 percent of their weight reported gaining an average of 21.6 minutes of sleep per night. In comparison. those who did not achieve 5 percent weight loss only gained 1.2 minutes of sleep.

Further, the participants who lost more than 5 percent of their weight also reported an improved mood (decreased symptoms of depression) that remained at the 24 month point of follow up!

Take Home Point

We know that losing weight can help to prevent/treat heart disease, diabetes, cancer and other disorders. But now we know that losing as little as 5 percent of your weight (10 pounds for a 200 pound person) can not only improve your sleep, but also help you feel more positive in the long run. Make sure regular exercise is in your weight loss plan, and you will likely further improve your mood as exercise is officially the best recommended treatment for depression. 

So, lose a little bit of weight and gain a lotta bit of sleep and happiness in the mean time!