How Sleep Deprivation Influences Your Hunger Levels

Recent research by the National Center for Biotechnology Information shows that not getting enough sleep can do more than just make you feel tired and irritable; it can mess with the hormones that control your appetite, making you more likely to overeat and gain weight.

When you have a bad night’s sleep, you might find yourself reaching for high-calorie snacks like chips instead of making a healthier choice. This increased craving for unhealthy food is linked to your lack of sleep.

Two hormones play a key role in feeling full and hungry: leptin and ghrelin.

Fat cells produce leptin, which signals your brain that you have enough energy stores, meaning you’re full. On the other hand, your digestive system secretes ghrelin when you need more energy, signaling hunger to your brain.

Sleep deprivation lowers leptin levels and boosts ghrelin production, making you feel hungrier and crave calorie-dense foods.

A recent study by the University of California, Berkeley, used functional magnetic resonance imaging (fMRI) to explore how sleep affects food choices. Participants were shown images of various foods after getting a full night’s sleep and after sleeping for less than eight hours. The study included both healthy options like fruits and veggies, and unhealthy options like doughnuts and pizza.

Results showed that sleep-deprived participants had reduced activity in the brain’s frontal lobe, which is responsible for rational decision-making. Meanwhile, the amygdala, which drives reward-seeking behaviors including the desire for unhealthy foods, was more active. This explains why people who don’t get enough sleep tend to choose junk food over healthier options.

To improve both the quantity and quality of your sleep, try implementing some strategies into your nightly routine. Better sleep can boost your energy, improve your mood, and help maintain a healthier weight.

Poor sleep can lead to increased cravings for unhealthy foods, potentially causing weight gain. Implement these tips, and aim for better sleep to enhance your overall health!