How To Break The Sleep-Cravings Cycle And How Poor Sleep Alters Food Preferences
Written by Lindsey Champney, Health and Wellness Coach
Lindsey is a board-certified health and wellness coach who ensures the highest standard of care and a client-led approach to health and wellness goals. Lindsey loves to help others achieve their best self by partnering with clients to determine achievable health goals and specific action steps to get there.
Have you ever noticed that after a sleepless night, you’re more likely to reach for sugary snacks or greasy comfort foods the next day? It’s not just a coincidence. Poor sleep and unhealthy food cravings often go hand in hand, creating an endless loop that can be hard to break. When you don't get enough rest, your body’s hunger-regulating hormones get out of balance, making you crave foods that provide quick energy but leave you feeling sluggish later.
This connection between sleep and food choices can profoundly impact energy, mood, and overall health. Understanding how these two factors are linked is the first step toward making healthier choices, even when you’re feeling run down.
The hormone connection
Two primary hormones regulate appetite: ghrelin and leptin. They work in tandem to balance hunger and fullness. Ghrelin, known as the “hunger hormone,” signals your body to eat more. Leptin, on the other hand, is the “satiety hormone.” It signals your brain to stop eating when you’re full. Unfortunately, when you are sleep-deprived, leptin signals decrease, and ghrelin levels increase. This imbalance makes you continue eating even when your stomach is full.
A study in 2010 found that after just one night of sleep deprivation, participants ate significantly more calories the following day, primarily from carbohydrate-rich foods. The study concluded that sleep deprivation increases appetite and results in a preference for high-calorie foods, contributing to a higher caloric intake overall.
Another hormone, Insulin, helps regulate blood sugar levels and fat storage in the body. Sleep deprivation has been shown to decrease insulin sensitivity, meaning the body’s cells become less responsive to insulin. Decreased insulin sensitivity can lead to higher blood sugar levels and an increased risk of developing insulin resistance, which is a precursor to type 2 diabetes and metabolic syndrome. It also means your body is more likely to store fat than burn it for fuel.
Cortisol is an additional hormone that impacts sleep and food preferences. Cortisol is typically highest during the morning, but elevated stress and poor sleep can alter this rhythm, causing higher levels in the evening. These unnatural high cortisol levels may increase food cravings and further insomnia, leading to a repeating cycle.
Why you can't resist sugar and comfort foods
When you are sleep-deprived, the body wants a quick, high-energy fuel source, so it naturally craves glucose found in carb-rich foods. The body is tired and needs energy to get you through the day. This is likely how our ancestors survived tough times when food was scarce.
Sleep deprivation also enhances the brain's response to rewarding foods, especially those high in calories, leading to increased cravings and potentially overeating. This impact on the brain’s reward system, the amygdala, makes high-sugar and high-fat foods more appealing and hard to resist.
Willpower and decision-making
Lack of sleep impacts the prefrontal cortex, the decision-making area of the brain that controls willpower. This makes you more likely to grab junk food when you are tired than when you sleep a restful night.
Have you ever been up late and started mindlessly snacking even if you are not hungry?
Late-night snacking is also the result of a compromised prefrontal cortex. Late at night, you might choose the ultra-processed chips and cookies instead of a veggie-rich salad. Even the next day, you are more likely to veer toward processed and highly palatable foods.
Impact on metabolic health
Sleep deprivation doesn't just leave you tired; it can also profoundly impact your metabolism. When you don’t get enough rest, your metabolism slows down, and your body becomes less efficient at burning calories. As mentioned in the Hormone section above, one key factor is how sleep deprivation disrupts insulin sensitivity. If you are insulin resistant, your body will store more calories as fat rather than burn for energy.
Research has shown short sleep durations, especially those consistently under 6 hours a night. are strongly linked to an increased risk of obesity and type 2 diabetes. These studies suggest that people who regularly sleep less than 6 hours are more likely to gain weight and develop metabolic disorders as their bodies struggle to regulate both appetite and blood sugar effectively. Proper sleep is not just essential for rest but crucial for long-term metabolic health.
Solutions: How to break the cycle of insufficient sleep
How do you break this vicious cycle of insufficient sleep and overeating the wrong foods? Here are 5 solutions to get you back on track
Prioritize sleep: Get at least 7-8 hours of quality sleep, and ideally, get to bed by 10 PM each night.
Mindful eating: Recognize that a poor night’s sleep may increase cravings. Be in tune with your body and ask what it needs vs. wants.
Healthy swaps: Have more nutritious meals and snack options on hand to bypass the tempting foods. Remove any trigger foods from your house and work office.
Balanced diet: Focus on foods high in protein and fiber to help stabilize blood sugar spikes and improve satiety.
Hydration: Stay hydrated and drink plenty of fluids. Opt for an electrolyte drink when a craving hits. Often, the body is thirsty rather than hungry.
Conclusion
Poor sleep and unhealthy food cravings can negatively impact your health and well-being. Sleep deprivation disrupts hunger-regulating hormones, increases insulin resistance, and heightens the brain’s response to high-calorie foods, making it easier to overeat and gain weight. However, you can break this cycle by prioritizing quality sleep, practicing mindful eating, and choosing healthier foods. These changes help control cravings, support a healthier metabolism, and boost your energy, mood, and long-term health.
Lindsey Champney, Health and Wellness Coach
Lindsey is a board-certified health and wellness coach who ensures the highest standard of care and a client-led approach to health and wellness goals. Lindsey loves to help others achieve their best self by partnering with clients to determine achievable health goals and specific action steps to get there. She is passionate about leading a healthy lifestyle through proper nutrition, optimal sleep, exercise, stress management, and emotional well-being.
