How Lack of Sleep Affects Nutrition

Many people underestimate the impact of sleep on food choices, but research shows that chronic sleep deprivation can lead to overeating and gaining excess weight. When your body doesn't get enough rest, changes in brain function occur, causing you to reach for more calorie-dense and unhealthy foods.

Why crave junk food?

Scientists have found that lack of sleep activates areas of the brain responsible for feelings of pleasure, but reduces the activity of areas that control impulsive behavior. This means that a person becomes less choosy in choosing food and more often prefers sweets and fatty foods instead of fruits and vegetables.

An experiment with the effect of sleep on food choices

In one study, volunteers were divided into two groups: some slept for 8 hours, while others were limited to 4 hours of sleep. They were then shown images of different foods. It turned out that in those who were sleep deprived, the brain reacted more actively to images of fast food and sweets, while on vegetables and healthy foods there was almost no reaction.

The link between obesity and sleep deprivation

Experts note that overweight people often have sleep disorders, and those who chronically lack sleep are prone to gaining extra pounds. It's a vicious cycle: the worse the quality of sleep, the more likely you are to eat unhealthy foods, which can lead to health problems over time.

Hunger and Satiety Hormones

Lack of sleep affects the production of hormones that regulate appetite. Levels of ghrelin (the hormone responsible for feeling hungry) increase and leptin (the hormone that signals satiety) decreases. As a result, a person feels hungry even after a hearty meal.

How to normalize sleep patterns?

In order to reduce the risk of overeating and maintain a healthy weight, it is important to follow a sleep schedule. It is best to go to bed and wake up at the same time, avoid gadgets before bedtime and avoid caffeine in the afternoon. Normal rest will help you control your appetite and make informed choices in favor of healthy foods.