Have you ever noticed that when you’re tired, you tend to be more hungry? Or when you eat a large meal before bed, you wake up feeling groggy and tired? There may be a connection between hunger and sleep that goes deeper than just coincidence.

Experts have studied this relationship and have some insights to share.

What is hunger?

Hunger is the physiological state of needing food to meet your body’s energy and nutrient needs. It’s controlled by a complex interplay of hormones and signals in your body that tell you when to eat and when to stop.

When you’re hungry, your body releases the hormone ghrelin, which stimulates your appetite, makes you feel more hungry, and increases your food intake.

What is sleep?

Sleep is a natural state of rest for your body and mind. It’s essential for your physical and mental health, as it allows your brain and body to rest, repair, and rejuvenate.

There are different stages of sleep, including deep sleep and rapid eye movement (REM) sleep, each with its unique physiological and neurological activities.

How much sleep do you need?

According to the National Sleep Foundation, most adults need 7-9 hours of sleep per night, although individual needs may vary.

Children and teenagers need more sleep, with recommended amounts ranging from 9-11 hours for school-aged children to 8-10 hours for teenagers.

What happens when you don’t get enough sleep?

When you don’t get enough sleep, your body and brain suffer. Lack of sleep can lead to a range of problems, including:.

Decreased cognitive function and memory
Increased risk of accidents and injuries
Decreased immune function and increased risk of illness
Increased risk of depression, anxiety, and other mental health problems
Weight gain and increased risk of obesity and type 2 diabetes

What happens when you’re hungry?

Hunger can cause a range of physiological and psychological responses. When you’re hungry, you may experience:.

Increased appetite and food cravings
Decreased energy levels and physical performance
Impaired concentration and cognitive function
Increased irritability and mood swings

Experts believe several factors may connect hunger and sleep, including:.

Hormonal regulation: Sleep influences the hormones that regulate appetite and hunger, such as ghrelin and leptin. Lack of sleep can increase ghrelin levels and decrease leptin levels, leading to increased hunger and food intake.
Metabolic function: Sleep also affects how your body processes and metabolizes food and nutrients. Lack of sleep can impair insulin sensitivity and glucose metabolism, leading to increased insulin resistance and risk of type 2 diabetes.
Biological rhythm: Hunger and sleep are both regulated by circadian rhythms, which govern the timing and quality of your sleep and waking cycles. Disruptions to your circadian rhythm, such as shift work or jet lag, can affect your hunger levels and eating patterns.
Behavioral patterns: Eating patterns and food choices can also affect sleep quality and duration. Consuming large, heavy meals before bed can disrupt your sleep, as can consuming stimulants like caffeine or sugar too close to bedtime.

What can you do to improve hunger and sleep?

Improving hunger and sleep can have numerous benefits for your overall health and wellbeing. Some tips to consider:.

Establish a regular sleep schedule and stick to it as much as possible. Go to bed and wake up at the same time every day, even on weekends.
Practice good sleep hygiene, such as keeping your bedroom cool, dark, and quiet, and avoiding screens and other stimuli before bed.
Eat a balanced, nutritious diet that is low in processed foods and high in whole, nutrient-dense foods.
Avoid consuming large, heavy meals before bed. Instead, consider a light snack that contains complex carbs and protein.
Avoid consuming stimulants like caffeine and sugar too close to bedtime, as they can interfere with sleep.