Not sleeping enough can have severe consequences for your health and daily functioning. But did you know one of those affects is on your eating habits? Being tired has been shown to increase the number of calories that you consume. Your diet also decreases in quality and can cause an increase in body weight.

Part of this relationship is due to hormonal changes in the body that make it more difficult to balance hormones responsible for metabolism. Continue reading to learn more about how sleep and your appetite are connected.   

The Connection Between Sleep and Appetite

A good night's rest is important because it promotes a healthy production of hormones that are responsible for controlling appetite. These include leptin and ghrelin. Leptin, is a hormone that regulates the body's energy and stops feelings of hunger. It tells your body that you are full. Ghrelin (sounds like growling) tells your body that you are hungry. 

Restful sleep is responsible for allowing the body to regulate the production of those two hormones. This creates a balance between appetite and satiation. By not getting the recommended amount of sleep, that increases the secretion of ghrelin, thus increasing the amount of hunger that one feels. Increased hunger can lead to increased eating and calorie consumption throughout the day. 

Sleep loss can also increase the amount of insulin resistance that your body has. Insulin is required for the entry of sugar into your cells from the blood. When insulin resistance increases, it makes it harder for your body to absorb the sugar, thus increasing the amount of sugar remaining in your blood. The longer your body stays in this state, the higher your risk for diabetes. This can alter the way your body converts energy, thus increasing your chance for obesity.

Lack of Sleep and Overeating 

One study found that partial sleep deprivation did not significantly affect the basal metabolic rate, or the amount of metabolism it takes to keep the body functioning at a baseline level. The main difference in consumption is that individuals who are sleep deprived eat less fat and protein while their carbohydrate intake remained the same. 

Although there is a connection between sleep deprivation and obesity, research has yet to be able to establish how much sleep deprivation actually impacts appetite and food desire. 

Also, a lack of sleep is connected to increased fatigue and less motivation to work out and be healthy. This can affect BMI as people consume less than they burn.  

Not only is the amount of food an issue, but also the quality of the food. When people are sleep deprived, they are more likely to make poor dietary decisions and eat less nutrient dense food. This also can increase their risk for gaining weight and cardiovascular disease. 

Lack of Sleep and Undereating

On the other hand, a lack of sleep has not been shown to cause a lack of appetite. Some medical conditions are characterized by both fatigue and appetite loss, like certain types of cancers. There are also other types of conditions that can cause fatigue and loss of appetite like influenza, food poisoning, fibromyalgia, and Crohn's disease. Some women can even have fatigue and appetite loss during their pre-menstrual cycle. 

If you are experiencing fatigue and appetite loss, there may actually be an underlying medical condition that causes these symptoms. You should talk to your doctor about treatment options, and don't just assume you're eating less because you are tired. 

If you are also having trouble sleeping and think that it may contribute to weight gain, then please click the orange button to take a free online sleep test. 

https://www.sleepfoundation.org/sleep-deprivation/lack-sleep-may-increase-calorie-consumption