Why Your Sleep Deprivation Makes You Crave Sugar and Caffeine
As a sleepless parent running on little to no sleep, you’ve probably found yourself reaching for a sugary snack or an extra cup of coffee just to make it through the day.
You’re not alone. Sleep deprivation not only leaves us feeling physically and mentally exhausted, but it also plays tricks on our bodies—particularly when it comes to food cravings.
Let’s explore the science behind why sleep deprivation makes you crave sugar and caffeine, how they impact your sleep quality, and how to break free from the cycle.
The Science Behind the Cravings
When you’re sleep-deprived, your body undergoes hormonal changes that directly influence your hunger and cravings. Here’s how it works:
The Hormone Imbalance:
Sleep deprivation disrupts the balance of two key hunger hormones:
• Ghrelin, which signals hunger, increases when you’re tired.
• Leptin, which tells your brain you’re full, decreases.
This combination means your body is not only hungrier than usual but also less likely to feel satisfied after eating.
The Energy Gap:
Sleep is essential for replenishing your body’s energy stores. Without it, your brain sends a signal that it needs quick energy to compensate. Enter cravings for sugar and refined carbs, which provide a fast—albeit short-lived—energy boost.
Stress Hormones at Play:
Lack of sleep increases levels of cortisol, the stress hormone. High cortisol levels can intensify cravings for comfort foods, often sugary or fatty, as your body looks for ways to self-soothe and regain energy.
The Caffeine Trap:
When you’re running on empty, your brain craves stimulation, and caffeine becomes an easy fix. However, relying on coffee or tea to stay awake can disrupt your natural energy cycles, mood and may interfere with your ability to fall asleep later, creating a vicious cycle.
How to make small changes when you are sleep deprived
Protein-Rich Breakfasts:
Eating protein-rich foods like eggs, nuts, or yoghurt in the morning can stabilise your blood sugar levels and reduce mid-morning sugar cravings.
Hydrate First:
Sometimes tiredness can mask dehydration. Start your day with a glass of water before reaching for coffee, and keep sipping throughout the day to maintain your energy.
Limit Caffeine After Lunch:
Stick to one or two cups of coffee in the morning and switch to decaf or herbal teas after midday to avoid interfering with your sleep.
Choose Sleep-Friendly Foods:
Incorporate foods that promote relaxation and sleep, like bananas, oats, or magnesium-rich snacks, into your diet. Discover more tips on this here
Change how you eat sugary foods:
Try eating sugary foods which are less processed and not refined such as dates, dried fruit, local honey, dark chocolate, maple syrup, coconut sugar. Also support your body to eat these with protein and good fats.
Prioritise Sleep Where You Can:
If possible, take short naps or delegate responsibilities to get some rest during the day. Even 20 minutes can help break the cycle of exhaustion. Or even better invest in Professional Sleep Support to improve the whole family’s sleep.
Remember, You’re Not Alone
If you’re a parent struggling with sleepless nights, it’s important to acknowledge that your cravings for sugar and caffeine are a natural response to exhaustion. The key is to make small, intentional choices that support your energy and well-being without adding to the cycle of fatigue.
By focusing on balanced nutrition, hydration, and self-compassion, you can take steps towards feeling more in control—even when sleep feels like a distant dream.
Ironically the science and tips discussed here, are also applicable to your children.
If you’re looking for more guidance on navigating sleep deprivation while managing your child’s sleep challenges, feel free to reach out—I’m here to help.
