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.