How Sleep Deprivation Affects Your Sugar Intake
SUGARS – Part 1
After attending a recent training on dietary sugars hosted by Université Laval, I’d like to share some key takeaways—starting with the connection between sleep and sugar consumption.
Several studies have explored how sleep duration influences eating habits. Here’s what the research shows:
Hormonal Imbalance in Short Sleepers (1)
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Ghrelin, the hormone that stimulates appetite, increases with lack of sleep—leading to greater overall food intake throughout the day.
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Leptin, the hormone that signals fullness, decreases—resulting in a reduced sensation of satiety during meals and snacks.
More Snacking and Sugar Cravings (2)
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People who sleep less tend to snack more frequently between meals.
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There’s a marked increase in sugar intake throughout the day, usually to compensate for energy dips caused by lack of rest.
Higher Risk of Low Blood Sugar (3)
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Sleep deprivation has been linked to an increased risk of hypoglycemia (low blood sugar levels).
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To combat low energy or hypoglycemia, people tend to reach for quick sugar fixes like juice, candies, or syrups.
In Short...
Lack of sleep increases your cravings—especially for sugary snacks—and disrupts your body’s hormonal signals, prompting you to eat more. If you're working on improving your diet, here’s another reason to make sleep a priority in your healthy lifestyle!
References:
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Spiegel K et al. Ann Intern Med, 2004
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AJCN, 2009: Sleep curtailment linked to increased snack intake
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Chaput et al., Diabetologia, 2007