is sleep REALLLY important for weight loss? (teen) (eating healthier but gaining weight??)

this is gonna be a long post, so if you don't wanna read the middle and skip to the end (which has my main question) that's completely fine, im grateful if anyone reads it anyway

i’m a teen and recently switched to healthier eating. light breakfast (smoothie or yogurt), half a sandwich for lunch, larger dinner + 1–2 snacks (yogurt, fruit, or a small chocolate truffle). This is very different from how I used to eat (much larger portions in the past + more snacks), but instead of losing weight, i’ve been gaining 😭😭??

in the same time i started eating better, my sleep schedule got REALLY effed up because of studying and extracurriculars. i nap from about 6–7 PM for two hours and then sleep at usually 3:30 AM. i don’t eat after 10 PM or snack late at night, so i dont think its eating at later times thats causing it.

also i usually eat dinner and then nap right after, which i heard is lowk bad for digestion (maybe this is it)?

additionally i get literally like zero exercise im studying in my room all day. asian community core. but this has always been the case so i dont think its me not exercising because i've always been inactive. im rn at a healthy weight (F 125 lbs 5'4) but just wanna lose 5 pounds, however, i care about that less than the fact im eating healthier YET gaining weight.

this might also be relevant but when i talk about gaining weight its that i used to be 120-121 lbs until 2 months ago when then i started my diet change, sleep change, and then gained 5 pounds. to be fair i dropped to 120 because i had samonella last year that caused me to lose 9 pounds, then i maintained 120 for 8 months, then im now at 125.

anyway that's a lot of information for a relatively simple question: are my sleeping habits of napping + 3:30 AM sleep time causing me to gain weight despite me eating healthier? thank you!

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