Are Your Sleeping Habits Making You Hungrier? Experts Say Yes
If you’ve been feeling hungrier than usual, it could be due to your sleeping habits. According to experts, human hunger is tied to circadian rhythm, meaning not getting enough sleep can lead to a greater appetite.
Dr. Christopher Rhodes, a nutritional biologist in California, explained that a body deprived of sleep will seek out energy through food. “Sleep and eating are intimately linked due to their shared involvement in metabolic signaling and your body’s circadian rhythms,” he said.
Poor sleep can disrupt hormonal signaling, particularly cortisol, which impacts metabolic rate and crucial hormones like leptin and ghrelin. These hormones are responsible for controlling hunger and energy use.
Extreme disruptions in circadian rhythm, such as insomnia or staying up all night, can cause a ripple effect throughout the body. This can lead to excess hunger and cravings as the body tries to compensate for the lack of energy from sleep.
To curb cravings and improve sleep quality, Rhodes suggests avoiding snacking before bedtime and eating at least four to six hours before sleeping. Focus on foods that are slow-digesting and low in glycemic impact to avoid blood sugar spikes.
While breakfast is often considered the most important meal of the day, Rhodes advises following your body’s natural hunger cues. If you’re not hungry in the morning, it’s best to listen to your body rather than forcing yourself to eat.
Incorporating balanced energy drinks like hot green tea can help boost energy and satiety throughout the day without causing jitters or crashes. Additionally, maintaining a consistent daily schedule for both eating and sleeping can help retrain your body’s circadian rhythms.
Overall, the quality of your sleep can be influenced by various nutritional factors, so it’s important to pay attention to what you eat. Avoid deficiencies in essential vitamins and minerals, especially magnesium, which can support sleep quality.
By making small changes to your eating and sleeping habits, you can improve your overall well-being and reduce excess hunger caused by poor sleep. Remember, a healthy lifestyle starts with a good night’s sleep.
