Sleep Deprivation: Sleep's Role in Curbing Sugar Cravings

Let's be real – when you're struggling with sleep deprivation, healthy eating goes out the window.

Suddenly, that extra cup of coffee or a sugary snack seems like the only way to survive. But what if I told you there's a way to break free from this pattern? In this post, I'm breaking down the science behind sleep and sugar cravings and sharing my best tips for getting better sleep and ditching junk food for good.

Craving sugar often hits when you are tired. The familiar feeling of reaching for sweets like ice cream or dark chocolate has become common nowadays, especially among young people. Lack of sleep and stress are often behind these sweet cravings. In this post, I'll break down the science behind the link between sleep and sugar cravings and give you some tips to get better sleep and curb those cravings.

Sleep deprivation can mess with your hormones. When you don't get enough sleep, your body can't regulate hunger right. It happens because hormones like ghrelin and leptin control your appetite.

Ghrelin makes you hungry and tells your body it's time to eat, while leptin helps you feel full and satisfied. Sleep deprivation can mess up these hormones, increasing ghrelin and causing more cravings.

It makes you choose poor food choices and overeating. You might go for sugary goodness to feel better, but it doesn't help. Without well-regulated cues, your body can't tell when to stop eating, making you crave sweets. With low energy levels, your body looks for alternative fuel sources, like sugar.

Sugar can briefly increase energy but leads to a drastic crash, making you crave more. Getting enough sleep helps balance these hunger hormones, so you don't always want that quick sugar fix.

Also Read: Hormonal Changes That Affect Sugar Cravings & How to Manage

There are many specific foods that you crave when you’re sleep-deprived; some of them are discussed below:

Chocolate is a favorite comfort food because it makes us feel good. When sleep-deprived, you might crave chocolate more. It affects blood sugar levels, raising them and causing them to crash. This makes you crave more sugary foods. Dark chocolate might seem healthier, but it has caffeine, which can disturb sleep patterns and affect your mood.

Craving red meat like a steak might mean your body needs iron and vitamin B12. These nutrients help reduce fatigue and support a good night's sleep. Vitamin B12 also helps your mood and muscle function by making serotonin and melatonin, the sleep hormone.

After a poor night’s sleep, you might crave salty foods like crisps. Sleep deprivation affects your adrenal glands, making you more susceptible to stress hormones. These hormones control blood pressure, sodium, and water balance. When tired, your body craves salty snacks.

Also Read: How to Stop Food Cravings in 5 Easy Steps

Sleep deprivation has many negative effects on daily life. Let's discuss some of them in detail.

Feeling sleepy during the day happens when you don't get enough rest at night. You feel tired and have little energy. This makes it hard to enjoy activities and causes issues.

Sleep deprivation makes your immune system weaker. Research suggests you are more likely to get infections like the common cold and respond less to the flu vaccine.

Mood changes are another issue. You may feel more anxious, depressed, irritable, and frustrated. You become unmotivated and find it hard to regulate emotions.

Also Read: Mood Swings: The Connection Between Emotions and Sugar Cravings

Weight gain is linked to sleep deprivation. Lack of sleep affects appetite and metabolism, increasing the risk of obesity. If you're struggling to lose weight, join my 90-day customized weight loss program. It empowers you to reduce sugar cravings and build healthy habits that promote weight loss. Click here to join today.

Craving sugar is common, but there are ways to curb cravings. Let’s discuss them in detail.

Eat a small treat, like a small cookie or a candy bar. It's okay to have a small amount of sugar when you're craving it. Eating a little bit can satisfy your craving without making you overeat. This helps you enjoy a treat without feeling guilty. Share a small serving size with a friend if needed.

When you crave sugar, try moving around instead. Go for a walk or do some light exercise. Physical activity can distract you from cravings and boost your energy, reducing the desire for sweets.

When a sugar craving hits, ditch the pantry raid and get your body moving! 💃🕺 A quick walk, a dance party in your living room, or even a silly game of tag with your kids can do the trick.

Movement is medicine, baby! It not only distracts you from those pesky cravings, but it also gives you a natural energy boost. Plus, who says exercise has to be boring? Crank up your favorite tunes and let loose!

This simple mindset shift – from "exercise" to "movement" – opens up a world of possibilities. Find ways to move that feel good to YOU, and watch those cravings fade away.

Mixing foods can help curb sugar cravings. Pair sweet foods with healthy options like fruits with nuts or yogurt with berries. This way, you get some sweetness and stay full and satisfied longer.

Choose fruit when you crave something sweet. Fruits have natural sugars and are healthier. They also give you vitamins and fiber, making them a better choice than candy or cookies.

When you eat sweets, pick high-quality treats and eat smaller amounts. For example, enjoy a piece of dark chocolate instead of lots of sugary snacks. This way, you satisfy your craving with less sugar and more enjoyment.

Chewing gum can help reduce sugar cravings. It keeps your mouth busy and can make you feel like you're having a treat without the extra calories.

Eating regular meals and snacks can help control sugar cravings. When you eat consistently every 3 to 5 hours, your blood sugar levels stay stable, making you less likely to crave sugary foods. Aim to eat balanced meals with healthy fats, protein, and also fiber to keep you full and satisfied.

Check out the ‘How to Make Weight Management Easy & Fun eBook’ with even more tips, tricks, and exercises to help improve your daily sleep routine.

Sleep deprivation causes stronger cravings for sugar and junk food. When you don't get enough sleep, your body feels fatigued, making it hard to resist sweets like ice cream and chocolate.

This can lead to various health problems, such as weight gain, tooth decay, and poor heart health. Prioritizing rest and maintaining a healthy diet can help curb these sugar cravings.

So give yourself permission to hit the snooze button a few extra times, snack on protein-packed treats, and take some time. With a bit of sleep and self-care, you can tackle those sleep deprivation and sugar cravings like the boss you are!

Do you want to stop craving sugary treats completely? Apply to work with me in my 90-day kick-the-sugar habit program so you can lose weight, break the sugar habit, and gain energy. ❤️

With Love,

Pempi 💖