Chronotypes and weight: How your internal clock influences your body weight

Did you know that your sleep pattern can affect your hips?

Anyone who stays awake all night and is at war with their alarm clock in the morning may be living against their body clock—and this can have a long-term impact on their weight. Studies show that children and adolescents with a late chronotype, or "night owls," are particularly likely to struggle with obesity. The reason? So-called "social jet lag." Sounds like a rock festival, but it's less fun: It's the constant discrepancy between the biological need for sleep and the social schedule (hello, school at 7:30 a.m.!).

The more you work against your natural rhythm, the more likely your metabolism is to become disrupted. Appetite regulation, insulin sensitivity, and inner balance are thrown off sync. The result? More cravings, less desire to exercise, and more weight on the scale. It's especially risky if you eat late at night – by then, your digestion and metabolism have long since entered rest mode.

Adults are also affected: People who regularly sleep late are more likely to indulge in unhealthy snacks in the evening, exercise less during the day, and are prone to stress eating. Research also shows that a disrupted circadian rhythm can promote inflammatory processes in the body—another risk factor for obesity.

Chronotypes can be roughly divided into three categories: early types ("larks"), late types ("owls"), and neutral types. This classification is based on genetic factors, but is also influenced by lifestyle and environmental influences. Especially during adolescence, the sleep-wake cycle often shifts backward, which is why getting up early is particularly difficult during this phase.

But how do you identify your chronotype? Questionnaires like the Munich Chronotype Questionnaire (MCTQ) or simple self-observation over several weeks can help you understand your own rhythm. Knowing when you're biologically most productive allows you to optimally adjust meal times, exercise, and even work schedules.

Takeaway: Combine sleep rhythm and weight loss correctly:

• Find out whether you're a lark or an owl. Tools like the Munich Chronotype Questionnaire (MCTQ) can help.

• Adjust your sleeping and eating times as closely as possible to your chronotype.

• More daylight in the morning and less screen time in the evening help to adjust your internal clock.

• Those who sleep in rhythm live easier – literally.

• Sleep tracking can help, but let your body have the final say.
  
  

FAQ – Frequently Asked Questions:

What is a chronotype?

A chronotype describes the times of day a person is naturally most active. The main types are early (lark), late (owl), and neutral.

How can I determine my chronotype?

Through self-monitoring or tools like the MCTQ. Sleep apps can also provide clues.

Does poor sleep really affect weight?

Yes. Studies show a clear link between irregular sleep and weight gain.

Can you change your chronotype?

Only to a limited extent. The body clock is genetically determined, but can be influenced somewhat by light and routines.