Is this you? It’s late at night, and suddenly a bowl of pasta sounds like the perfect idea. Or maybe you wake up for a quick bathroom trip and find yourself craving a midnight snack. Is it normal? No, but it is surprisingly common, and the mismanagement of sleep and nutrition could affect not just sleep quality but also the general quality of health.
The foods people eat can affect their sleep, and poor quality sleep can affect people’s ability to manage their weight. While everyone knows sleep is essential for staying healthy, many are unaware of the close connection between sleep and eating habits. Sleep affects energy, mood, and cravings. When someone is sleep-deprived, their brain looks for quick energy, leading them to eat more sugary, fatty, and processed foods, and they’re more likely to make unhealthy food choices, overeat, snack late at night, and mess up their metabolism. On the other hand, getting good sleep can help them choose healthier, more balanced meals. Think of it as a circle. The right food choices can improve sleep quality, and a good night’s sleep can help people make the right food choices, and a poor diet can result in poor sleep quality and poor food choices.
This article explores how sleep and nutrition affects the choices people make, explains the science behind it, and shares simple tips for healthier eating habits to improve sleep.
Does sleep affect appetite?
The brain controls many important functions in that relate to sleep and nutrition. Things like hormones, stress, and sleep can all affect the way someone eats. If a person doesn’t get enough sleep, their brain has a harder time managing hunger and cravings, which can make it tougher to choose healthier foods.
Two important hormones, ghrelin and leptin, help control hunger and the feeling of fullness. Ghrelin, often called the “hunger hormone,” makes people feel hungry, while leptin, the “fullness hormone,” tells the body when it’s had enough food. When someone doesn’t get enough sleep, their body makes more ghrelin, which leads to feeling hungrier and craving unhealthy, high-calorie foods. At the same time, a lack of sleep lowers leptin levels, so the person feels less full after eating and might overeat.
Studies show that people who don’t sleep enough often feel hungrier and tend to go for sugar-, fat-, or calorie-loaded foods. This happens because the body when tired or stressed looks for quick energy to keep going. 
Lack of proper sleep and nutrition can also make it harder for people to make good decisions. When someone is tired, the prefrontal cortex, the part of the brain that helps with decision-making and self-control, doesn’t work as well, and their brain may also become more drawn to comfort foods. This means they’re more likely to crave “unhealthy” foods. These types of food cause the brain to release dopamine, a chemical that makes people feel good for a short time. But this can backfire. Instead of eating healthy, nutritious foods, their body ends up wanting quick fixes that don’t provide much nutrition.
Why am I hungry at odd times?
There are a few reasons people can get hungry at strange times, like late at night. One of them is poor sleep. The body’s internal clock, called the circadian rhythm, controls things like sleep and hunger. When someone doesn’t get good sleep or keeps changing their sleep schedule, it can throw off this rhythm. This might lead to eating at odd times or feeling hungry when the body doesn’t actually need energy. For example, staying up too late or waking up too early can cause cravings or late-night snacking, even if the person isn’t really hungry.
How can my dietary choices improve my sleep?
Since sleep and nutrition are closely connected, getting better sleep can lead to healthier food choices. The body works best with a routine, so sticking to a regular sleep schedule is important. Going to bed and waking up at the same time every day, including weekends, helps keep the body’s internal clock on track. This can also make it easier to manage hunger and cravings by keeping sleep and appetite hormones balanced.
Caffeine and sugar can mess with the brain’s clock by overstimulating the nervous system, making it tough to fall asleep or stay asleep. People sensitive to caffeine should avoid it later in the day, especially in the late afternoon and evening. Eating carbohydrate-loaded snacks or drinking sugary drinks before bed can also cause blood sugar levels to rise quickly and then fall sharply, which might disrupt sleep and lead to cravings for unhealthy foods the next day.
Some foods can help improve sleep by supporting the hormones that regulate it. For example, tryptophan is an amino acid that helps the body create serotonin and melatonin, which are important for sleep. Foods like turkey, eggs, nuts, seeds, and dairy are great sources of tryptophan. Magnesium is another nutrient that helps relax muscles and calm the nervous system, making it easier to sleep. You can find magnesium in foods like leafy greens, almonds, pumpkin seeds, and bananas. Lastly, eating complex carbs during the day, like quinoa, oats, or brown rice, can help keep blood sugar levels steady and lead to better sleep.
I still want a late-night snack. What can I have that won’t mess up my sleep?
If you do feel hungry, try drinking a glass of water first, as thirst can often be mistaken for hunger. If that doesn’t work, choosing a light and healthy snack rather than indulging in heavy, sugary, or processed options can also help promote a more restful night’s sleep. Good late-night snack options include herbal tea, a small serve of plain yogurt with berries, or a small serving of whole grain crackers with hummus. Make sure the portion sizes are no bigger than the palm of your hand, and eat them slowly and mindfully before crawling back into the land of zzzzs.
I want to sleep well, but I can’t. What can I try?
There are several things aside from diet and practicing good sleep hygiene that may help with sleep, but their efficacy depends on what is causing trouble sleeping in the first place. Supplements such as Circadin or The Sleep Pack can be great things to try to improve sleep as a natural alternative to heavier sleep medications.
FAQs
Can good sleep help with weight management?
Getting enough sleep helps the body control hormones that affect hunger, which can lower the chances of overeating or snacking at night. It also helps keep the metabolism healthy and makes it easier to avoid unhealthy food choices.
Should I eat before bed to improve sleep?
Eating a light snack with complex carbs and foods high in tryptophan can help you sleep better. Big meals, caffeine, or sugary treats before bed should be avoided because they can make it harder to fall asleep.
How can I avoid late-night cravings?
Late-night cravings can be avoided by eating balanced meals during the day, getting plenty of sleep, and keeping stress under control. Staying hydrated and paying attention to what and how you eat can also help cut down on feeling hungry at night.
How long does it take to see improvements in my sleep and nutrition?
After just a few days to a week of getting better sleep, people might notice changes in their cravings and the foods they choose. When someone sleeps well and consistently, it helps balance their appetite hormones, making it easier to pick healthier foods.
