Sleepless and snacking? Why lack of sleep fuels food cravings

Tossing and turning all night only to wake up craving sugary treats or salty fries? Your late-night binges might not be solely driven by taste. There's a surprising connection between sleep deprivation and unhealthy food cravings, and science has begun to unravel the why behind it. Wellness experts are shedding light on this fascinating link, explaining how a lack of shut-eye can wreak havoc on our appetite. "Managing food cravings doesn't require watching tons of motivational videos, or beating yourself up every time you give in to those temptations. It simply demands patience to understand why your body craves certain things unexpectedly, and calls for mindful introspection to identify unmet needs, whether they are nutritional or emotional. The focus should lie on cooperating with your body instead of harbouring feelings of resentment and guilt or questioning your discipline and willpower. Out of the many reasons behind food cravings is sleep deprivation," suggests integrative lifestyle expert Luke Coutinho.

Jashan Vij, a health and fat loss coach, agrees with Coutinho, "Food cravings and sleep have a close connection since sleep has an impact on hormone balance, brain activity, and psychological health. Poor eating habits, an inclination toward unhealthy foods, and increased hunger can all result from getting too little sleep. Gaining insight into how sleep influences our cravings and food intake can help us manage our weight and lead healthy lives. People don't realise how sleep is as vital to your health as maintaining a healthy diet and engaging in regular exercise." The wellness experts will delve into the impact of sleep on our food choices, the hormonal changes triggered by a lack of sleep, explaining why you might suddenly find yourself drawn to high-calorie, processed foods. They also provide a roadmap to restful nights via best practices you can adopt in your daily lives. With these tips, you can achieve quality sleep and curb those midnight cravings, putting you on the path to a healthier and more energised you.

Hormonal imbalance
"Sleep is when our hormones balance, and a lack of it can lead to hormonal imbalances, including two of our most important appetite-regulating hormones: leptin and ghrelin," shares Coutinho.

Research has found that sleep deprivation disrupts the balance of hunger hormones. When sleep deprived, levels of ghrelin increase, while leptin decreases. He explains, "Leptin is a satiety-inducing hormone. When it kicks in, it signals us to stop eating. Ghrelin is a hunger-inducing hormone. When it kicks in, it signals us to eat. Sleep deprivation is the easiest way to create an imbalance between the two. When sleep-deprived, ghrelin levels rise, and leptin levels fall. The result? Stimulated appetite and cravings to eat even when you are not physically hungry - a surefire way to gain excess body fat."
He goes on to explain, " An insulin imbalance can also affect levels of GLP-1 (glucagon-like peptide-1), a hormone that promotes feelings of fullness and helps regulate appetite. When GLP-1 levels are disrupted due to poor sleep, you may experience increased hunger and cravings, particularly for high-calorie, sugary foods."

Sleep deprivation and energy depletion
Coutinho also tells us that when we compromise on sleep, we fail to provide our bodies with the necessary time to rejuvenate and replenish the cellular energy required for a fresh start each day. So, where does the body search for energy? Food, and what is the quickest source of energy? Sugar and processed foods.

"We lean towards sugary foods, thinking they might give us a quick pick-me-up, but if you observe closely, all your body needs is a good night's rest. It is during deep sleep that your body creates cellular energy, which no caffeine or energy drink can provide. They might give a temporary boost, but it's short-lived and soon followed by a crash. This is why, when you are sleep-deprived, you are more likely to crave junk and sugary foods. And we all know the havoc processed and sugary foods can wreak on your blood sugar balance. They create erratic insulin spikes and sugar crashes, leaving us even hungrier,"he shares.

Craving high-calorie foods
Research paints a fascinating picture of what happens to our brains when we're sleep-deprived. It's not just about feeling foggy or sluggish - lack of sleep can significantly impact our food choices. "Studies suggest sleep deprivation disrupts communication between the frontal lobe, the area responsible for decision-making and impulse control, and deeper brain regions associated with reward. This translates to cravings for high-calorie, high-carbohydrate foods - sugary treats, fatty snacks, and anything that delivers a quick dopamine hit. In essence, our sleep-deprived brains prioritise immediate gratification over healthy choices," explains Jashan Vij.

Circadian rhythms and eating habits
Your eating habits are also influenced by your body's circadian rhythm, which is an internal clock that controls your sleep-wake cycles and other physiological functions. Vij elaborates, "Your circadian rhythm can be disturbed by a variety of factors, including irregular sleep patterns or insufficient sleep, which can result in abnormal eating patterns and unhealthy food choices. For instance, staying up late could encourage late-night snacking, which frequently entails consuming unhealthy meals. Also, an imbalance in circadian rhythms can lead to impaired insulin sensitivity and glucose metabolism, which raises the risk of weight gain and metabolic diseases like diabetes. Thus, keeping a regular sleep pattern is essential for regulating food cravings and sustaining metabolic health."

Psychological effects
Psychological impacts of sleep loss might affect eating habits. "Elevated levels of stress and anxiety are associated with sleep deprivation, and this can lead to emotional eating. Comfort foods are often heavy in fat and sugar, and they may be your first choice when you're feeling stressed or anxious. Additionally, fatigue can make it more difficult to maintain a balanced diet and refrain from overindulging," poses Vij.

Natural versus unnatural methods to curb cravings
Today, people are chasing a wide range of more complicated ways to lose weight. "There are pills that work like GLP-1 receptor agonists, meaning they mimic the actions of GLP-1 and, upon taking them, suppress appetite and hunger - but with their consequences and side effects, which are not often spoken about. Natural ways to regulate appetite, such as getting enough sleep, are overlooked because there's no money to be made from promoting sleep. Your body has intelligent mechanisms and knows when to stimulate and suppress appetite. It is naturally built into us," insists Coutinho.

He concludes by reiterating the criticality of sleep, "All the willpower you muster to handle your cravings won't work after a point. Fix your sleep first. It is a basic human need, just like eating and drinking," concludes the expert.

Tips for better sleep and reduced cravings
Making proper sleep hygiene a priority can be a powerful tool for managing your appetite, promoting healthier eating habits, and ultimately, boosting your overall health. Wellness expert Jashan Vij shares these practical tips to help you create a sleep-supportive environment and conquer those midnight munchies:

Embrace consistency: Sticking to a sleep schedule, even on weekends, regulates your circadian rhythm, the internal clock that governs your sleep-wake cycle. Go to bed and wake up at similar times each day, even within a small window of flexibility, to send clear signals to your body and promote deeper sleep.

Craft a sleep sanctuary: Transform your bedroom into a haven for relaxation. Aim for a dark, quiet, and cool environment. Invest in blackout curtains to block light, earplugs to minimise noise distractions, or a white noise machine to create a calming soundscape.

Tame the tech monster: The blue light emitted from electronic devices like phones and laptops can suppress melatonin production, a hormone crucial for sleep regulation. To ensure a smooth transition to sleep, avoid screens for at least an hour before bedtime. Opt for a relaxing activity like reading a book or taking a warm bath instead.

Food choices matter: What you eat can significantly impact your sleep quality. Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can disrupt sleep patterns and leave you feeling restless. Opt for lighter, earlier dinners and choose calming herbal teas over caffeinated beverages in the evening.

Move your body, rest your mind: Regular exercise can help you fall asleep faster and enjoy deeper sleep. Aim for physical activity most days of the week, but avoid vigorous workouts close to bedtime.

Stress less, sleep more: Chronic stress can wreak havoc on your sleep quality. Incorporate stress-reducing activities into your routine, such as yoga, meditation, or deep breathing exercises, to lower stress levels and improve sleep.