Sleep Deprivation and Cravings
Why a lack of sleep makes your cravings more intense and what to do about it
You aren’t crazy if you feel like you eat more or “worse” when you don’t get enough sleep. It’s very common to crave something sweet or salty after a long day (or night), and it has nothing to do with lack of willpower.
Sleep deprivation changes the way your brain makes decisions, including what food you reach for. We’ve learned that when you’re short on sleep, activity in the brain’s higher decision-making centers decreases, while more primitive, reward-driven areas (like the amygdala) become more active. This means that you’re more likely to crave high-calorie, quick-energy foods, even if you’re not actually hungry. One study showed that people who are sleep deprived eat an extra 300 calories a day. That can lead to about 30 pounds of weight gain a year!
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When you are tired or dealing with long stretches of sleep deprivation, your brain is nudging you towards foods that provide quick energy (i.e., sugary foods and simple carbohydrates) and comfort.
For moms, especially in the newborn stage, this is so real. Between broken sleep, early mornings, and the mental load of caring for this new little person, you’re exhausted and making hundreds of decisions a day. And when your brain is depleted, it dials up cravings for quick relief.
The tough thing about this phase is that getting more sleep isn’t necessarily an option. So what do we do?
One of the best things to focus on is your first meal of the day. Eat something that contains both protein (like eggs or Greek yogurt) and fiber (like beans, whole grains, avocado, veggies). A nourishing, balanced meal can help reduce the intensity of cravings later in the day. If you tend to crave sweets, try eating a savory breakfast. Eating something sweet first thing tends to make your palate crave it the rest of the day.
Also try eating three regular meals instead of “pushing through.” Under-eating during the day often leads to intense cravings at night.
It can also be helpful to find other ways to boost your energy, like a quick walk outside, a few minutes of sunlight, or some simple breathework. These give your brain a reset without relying on sugar or caffeine.
And when cravings do hit, try adding instead of restricting. Pair something you are really craving (like chocolate) with protein or fat to keep things balanced. That might look like frozen bananas coated in peanut butter and chocolate.
Sleep deprivation is tough, and the effects are pretty far-reaching. Be gentle with yourself during this season of life, and know that building good nutrition habits can make a difference.
What’s one small thing you do to help you get through the day when sleep is lacking? Share in the comments!