How Sleep Impacts Hunger: The Role of Leptin and Ghrelin Andrea Espinoza, MD
Question…Why do we typically eat more carbs when we are tired? Will it really give us energy?
We’ve all been there—staying up late, feeling drained, and suddenly craving carbs and snacks. But why does lack of sleep affect our hunger and food choices?
The answer lies in hormones and the science of sleep. The importance of sleep is truly profound, not just for recovery and energy, but also for how we eat.
What Better Sleep Doesn’t Mean
Getting more and better sleep does not mean:
Investing in a fancy white noise machine
Taking melatonin or other sleep aids long-term
Having a nightcap or “small glass of wine” before bed
Instead, good sleep starts with understanding why your body needs rest and what might be preventing you from getting it.
Common Habits That Disrupt Sleep
Here are a few habits many of us fall into that can interfere with quality sleep:
1. Blue Light Exposure
Using screens before bed suppresses your body’s natural melatonin secretion, making it harder to fall asleep.
2. Alcohol to Relax
That evening drink might make you feel drowsy, but alcohol disrupts sleep quality—leading to less REM sleep, mood swings, and even memory issues.
3. Overuse of Melatonin
Melatonin can be helpful short-term, but relying on it nightly may cause problems. Long-term use can make it harder to feel refreshed in the morning. In younger adults and teens, it can also lead to headaches and daytime drowsiness.
Why We Make Poorer Food Choices When Tired
When you’re sleep-deprived, your body experiences a hormonal “see-saw”:
Ghrelin: Known as the hunger hormone, ghrelin levels increase when you’re tired, driving you to eat more. Normally, sleep helps keep ghrelin levels low, reducing unnecessary snacking.
Leptin: Known as the satiety hormone, leptin tells your body you’re full. With good sleep, leptin levels increase, making it easier to feel satisfied and make healthier food choices.
In short: less sleep = more hunger + poorer food decisions.
✅ 10 Take-Home Pointers You Can Apply Right Away
Body:
For today, we’re Working Out With Coach Egan!
Workout #2 With Egan Prather
Soul: Lets explore your purpose and dive a little deeper:
Here’s a Journal Entry to consider:
What do I believe is my unique contribution to the world?
What activities or pursuits make me feel most alive and fulfilled?
What are my core values, and how do they influence my daily decisions?
If money and fear were no obstacles, what would I spend my time doing?
What legacy do I want to leave behind?
Also, take 10 minutes out of your day and try this guided meditation:
