How sleep affects your energy, glucose levels, and hunger

Sep. 3, 2024 • 5 min read

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The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.

Sleep isn’t just a time when our bodies rest and our minds dream. It's a vital process that plays a pivotal role in maintaining our overall health. It helps us conserve energy, restores tissue, regulates emotions, and boosts our immune health. And, yes, it even has a big impact on our glucose levels.

Think of sleep as a nightly tune-up for your body and brain. When we don’t get adequate sleep, we deprive our bodies of the energy it needs for essential maintenance, which can lead to issues such as including impaired cognitive function, emotional instability, increased hunger, and a weakened immune system.

Lack of sleep can make us hungrier

Research has shown that when we don’t get enough sleep, our bodies crave more food to compensate for the lost energy. This can create a vicious cycle where poor sleep leads to overeating, which in turn can lead to further sleep disturbances.

And the quality of our sleep can influence how we feel about physical activity as well. Poor sleep can make us feel more fatigued, reducing our motivation to exercise. On the other hand, regular physical activity can improve sleep quality, creating a positive feedback loop that boosts our overall energy levels.

The role of hunger hormones

Two hormones, ghrelin and leptin, play a significant role in how sleep affects our hunger. Leptin helps us feel full. Its levels typically rise during sleep, signaling to our brain that we have enough energy. Ghrelin is the hormone that stimulates appetite. When we don’t get enough sleep, leptin levels decrease and ghrelin levels rise, making us feel hungrier and more likely to overeat. A good night’s sleep keeps these hormones in balance.

Sleep tight, hormones right

And it’s not just ghrelin and leptin. There are other hormones in the balance as well, including insulin and cortisol. Insulin is crucial for helping glucose enter our cells, where it's used for energy. When we get enough sleep, our bodies are better equipped to manage insulin and maintain healthy glucose levels.

Cortisol, known as the stress hormone, can increase blood sugar levels and contribute to insulin resistance when elevated for prolonged periods. Poor sleep can lead to higher cortisol levels, which can negatively affect not only your glucose levels but your mood as well.

Lights out

The next time you’re tempted to stay up super late, remember that a good night's sleep might just be the best investment you can make for your health. Sleep is much more than a passive state of rest. It's an active, dynamic process that plays a critical role in regulating our energy levels, appetite, and glucose. By ensuring we get enough rest each night, we can support our bodies in maintaining a healthy balance of hormones, reducing the risk of weight gain and diabetes, and ultimately feeling healthier and more energized.