Avoiding the Sleep Deprivation Snack Trap

Nutritionists Alyve

05/14/2025 3 min read

Ever found yourself craving a midnight snack or reaching for sugary treats after a poor night’s sleep? It turns out there’s a scientific reason behind why sleep deprivation makes everything on the menu look irresistible, especially those high-calorie options.

The Science of Sleep and Appetite

Sleep plays a crucial role in regulating our appetite and food choices. When we don’t get enough sleep, our body’s response to food changes dramatically, making us lean towards unhealthy eating habits that can contribute to weight gain.

1. Increased Desire for High-Calorie Foods

A study by Benedict et al. (2012) found that sleep deprivation enhances the brain’s response to hedonic food stimuli (meaning foods that give us pleasure). This effect is regardless of the food’s calorie content, leading to an increased appetite for all foods, though we tend to gravitate more towards high-calorie, indulgent options when sleep-deprived.

2. Alteration in Appetite-Regulating Hormones

Lack of sleep also disrupts the balance of hormones that regulate hunger. Greer, Goldstein, and Walker (2013) demonstrated that sleep deprivation decreases activity in brain regions responsible for appetitive evaluation, making us more susceptible to choosing weight-gain-promoting high-calorie foods. This hormonal imbalance can significantly impact our dietary choices, pushing us towards unhealthy eating patterns.

3. Snacking and Portion Size Choices

Another facet of how sleep deprivation affects our eating habits is through our portion size choices. Hogenkamp et al. (2013) found that not only do we choose larger portions following a night of poor sleep, but our selection of snack foods over meal items also increases. This indicates that sleep loss drives us to overeat, particularly when it comes to snacks, which are often less nutritious and more calorie-dense.

Practical Tips

The evidence is pretty clear: not getting enough sleep can seriously mess with our hunger cues and the way our body handles appetite. This disruption can lead us to consume more food, particularly high-calorie, less nutritious options.

Sometimes a period of lack of sleep is unavoidable, or perhaps you do shift work. So below are some practical tips to help keep your diet on track, even when your sleep schedule isn’t:

1. Prioritise Sleep

Set a Consistent Bedtime: Your body thrives on routine. Going to bed and waking up at the same time every day can help improve your sleep quality.
Create a Restful Environment: Make your bedroom conducive to sleep by keeping it cool, dark, and quiet. Consider using earplugs, eye shades, or white noise machines if needed.

2. Mindful Eating

Plan Your Meals: Prepare healthy meals and snacks in advance. If you’re sleep-deprived, you’ll have nutritious options ready and won’t be as tempted by unhealthy choices.
Eat Slowly: It takes time for your brain to register that you’re full. Eating slowly can help prevent overeating and allow you to enjoy your food more.

3. Stay Hydrated

Drink Water: Sometimes, thirst is confused with hunger. Staying hydrated can help manage hunger cues and prevent unnecessary snacking.

4. Manage Stress

Relaxation Techniques: Practices like meditation, deep breathing exercises, or yoga can help reduce stress, which is often exacerbated by lack of sleep and can lead to emotional eating.

5. Exercise Regularly

Stay Active: Regular physical activity can help regulate your sleep patterns and improve sleep quality. Additionally, exercise can help counteract any extra calories you may consume due to sleep deprivation.

6. Snack Smart

Healthy Snacks: Keep healthy snacks like fruits, nuts, and yoghurt on hand. If you feel the need to snack, these options are better than high-calorie junk food.

7. Be Aware of Caffeine and Alcohol

Limit Intake: Both caffeine and alcohol can interfere with your sleep. Try to limit your intake, especially in the hours leading up to bedtime.

Implementing these tips can help mitigate the effects of sleep deprivation on hunger and food choices, supporting a healthier lifestyle overall. Remember, taking care of your sleep is just as important as diet and exercise in maintaining overall health and well-being.