Human hunger is closely tied to circadian rhythms, and not getting enough sleep can lead to increased appetite. Lack of sleep can cause the body to seek out energy through food, disrupting hormonal signaling that controls hunger levels. Poor sleep can also impact cognitive function and impulse control, leading to increased cravings and excess food consumption. Disruptions in circadian rhythm can have ripple effects throughout the body, causing changes in hormone levels, chemical signaling, and neuronal function, resulting in excess hunger.
To curb cravings and break the cycle of increased hunger and poor sleep, it is important to avoid snacking at bedtime. Consuming food before bed can disrupt the body’s natural circadian signaling and lead to further cravings for food throughout the night. It is best to eat at least four to six hours before falling asleep and focus on slow digesting foods like lean proteins, healthy nuts, or fibrous veggies. Avoiding foods that can cause blood sugar spikes, such as junk food, cookies, and alcohol, can help improve sleep quality.
Despite the belief that breakfast is the most important meal of the day, it is advised to follow your body’s natural hunger cues. For some people, skipping breakfast and following intermittent fasting can have health benefits such as improved blood glucose control, cognition, and cholesterol levels. Drinking balanced energy drinks like hot green tea or those containing caffeine and L-theanine can boost energy levels and satiety throughout the day without causing jitters or a crash.
The quality of sleep can be influenced by various nutritional factors such as blood glucose spikes, caloric intake, nutrient deficiencies, meal timing, and supplements. Insomnia and poor sleep quality have been linked to a higher risk of obesity, emphasizing the importance of eating healthy for quality sleep. To improve sleep, using tools like earplugs, night masks, or blackout curtains can help avoid distractions, and melatonin supplements can aid in falling asleep faster and staying asleep longer by normalizing sleep hormone production and circadian signaling.
