Ever noticed that after a bad night, the whole day seems to ask for bread, sweets and sugary coffee? It isn't a lack of willpower. Short sleep messes with your body's hunger signals.
What the science shows
In a classic study, healthy young men who slept only 4 hours for two nights had higher levels of the hormone that drives hunger and lower levels of the one that signals fullness. They also reported more hunger and more appetite for carb-heavy foods.
Beyond hormones, people who sleep less are awake longer, more tired and less patient, the perfect mix for snacking.
What helps
- A fixed schedule: go to bed and wake up around the same time, weekends included.
- Phone away from the bed: the screen keeps you awake and shows you more food ads.
- Caffeine only until early afternoon: late coffee hurts sleep even when you manage to fall asleep.
- An earlier, lighter dinner: a heavy late meal worsens sleep for many people.
The day after a bad night
Be kind and predictable: plan the day's food, go big on protein at breakfast and drink water. That's the day to use SOS before the craving gets strong.
Sources
- Spiegel K, Tasali E, Penev P, Van Cauter E. Brief communication: sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine. 2004;141(11):846-850.
This content is for information only and doesn't replace advice from a doctor or dietitian.
