Getting a good night’s sleep is important for our mental and physical well-being. However, hunger can have a significant impact on our ability to sleep properly.

In this article, we’ll take a closer look at how hunger affects sleep and what science has to say about it.

How Hunger Affects Sleep

When we go to bed hungry, our body releases hormones that make it harder for us to sleep. The two hormones involved in the process are ghrelin and cortisol.

Ghrelin is known as the “hunger hormone” and is released from the stomach when we’re hungry. Cortisol is a stress hormone that is released from the adrenal glands in response to stress.

When we’re hungry, our body produces more ghrelin and cortisol, which can make it difficult to fall asleep. These hormones can also cause us to wake up more frequently during the night.

In addition, hunger can cause physical discomfort, making it hard to get comfortable enough to sleep deeply.

The Science of Hunger and Sleep

Several scientific studies have investigated the relationship between hunger and sleep, with many finding a significant link between the two.

For example, a study published in the journal Sleep Medicine found that hunger was associated with shorter sleep duration and more awakenings during the night. Another study published in the Journal of Clinical Sleep Medicine found that a bedtime snack could improve sleep quality in people with insomnia.

Research has also shown that the type of food we eat can affect our sleep. Eating foods high in fat and sugar can cause fluctuations in blood sugar levels, which can disrupt our sleep.

In contrast, foods that are high in protein and fiber can promote better sleep quality.

How to Sleep Better when Hungry

If you’re struggling to sleep because you’re hungry, there are several things you can do to improve the situation. One of the most important is to eat a nutritious meal or snack before bed.

Avoid foods that are high in fat and sugar, as these can disrupt your sleep. Instead, choose foods that are high in protein and fiber, such as nuts, seeds, and whole grains.

Another strategy is to regulate your meal times throughout the day. Eating a balanced breakfast, lunch, and dinner can help prevent hunger from interfering with your sleep.

You can also try drinking water or other low-calorie beverages before bed to help fill your stomach without adding extra calories.

Finally, practicing good sleep hygiene can also help improve your sleep when you’re hungry. This includes establishing a regular bedtime routine, creating a quiet and comfortable sleep environment, and avoiding screen time before bed.

The Bottom Line

Hunger can have a significant impact on our ability to sleep. When we’re hungry, our body produces hormones that can make it difficult to fall asleep and stay asleep.

However, there are several strategies we can use to improve our sleep when we’re hungry, including eating a nutritious meal or snack before bed, regulating our meal times throughout the day, and practicing good sleep hygiene.