Can Better Sleep Help You Eat Better? The Science of Sleep and Appetite November 3, 2025 Can Better Sleep Help You Eat Better? The Science of Sleep and Appetite Have you ever wondered why those late-night snacks seem so tempting after a rough night’s sleep? It turns out that getting a good night's sleep isn’t just about rest and recovery; it can also be a powerful tool for supporting healthier eating habits. By unpacking the science, we can see how getting a good night’s sleep might help you make healthier food choices. Firstly, the evidence is clear: people who don’t sleep long enough are more likely to carry extra weight1. Reduced sleep duration is associated with an increased risk of obesity, type 2 diabetes and other metabolic health conditions1. One reason for this seems to be that sleep, or the lack of it, messes with how our bodies regulate appetite. So how does that happen? Several hormones and brain circuits are involved. The Key Hormones: The hormone orexin is produced in the hypothalamus. It’s involved in feeding, energy use and wakefulness. When orexin is released into the body, it’s been shown to increase the levels of food intake1. The hormone ghrelin is produced in the stomach and some parts of the brain and stimulates hunger and food intake throughout the day1. The hormone leptin does the opposite of ghrelin. Leptin is usually released by fat tissue to signal to your brain that you’re full, helping to suppress your appetite1. Even insulin, commonly thought of in relation to blood sugar, is active in the brain and plays a role in regulating appetite and metabolism1. When sleep is shortened or fragmented, the balance among these hormones and brain signals can shift. For instance, some studies have shown that sleep deprivation boosts orexin activity (more hunger drive), raises ghrelin levels, lowers leptin activity, and disrupts insulin signalling1. This may lead to a larger food intake and a weakened sense of fullness1. But there’s more to it than hormones. Sleep loss also appears to change how our brain responds to food. One study found that after sleep loss, there was less activity in the brain regions that evaluate whether food looks desirable, and more activity in the amygdala (another region of the brain), which drives emotional and reward-based responses2. As a result, people were more drawn to consume high-calorie foods2. Overall, when you’re running on little sleep, you might find yourself craving that extra serve of fries or a late-night scoop of ice cream. But it’s not just tiredness that’s at work here; your body’s appetite signals are out of balance and your brain’s reward system is shouting a little louder than usual. Habits that can compound the effect include eating late at night or snacking when fatigued2,3. Improving Your Sleep May Help with Eating Better What’s the good news? It means that improving your sleep could be an underrated strategy in helping you eat better. If you aim for consistent, adequate sleep, you may give your brain and body a better chance of keeping appetite and food choices in check. And supportive research backs the idea that healthier sleep links with lower desire to eat and better food choices4. So what can you do practically? Aim for a regular sleep-wake schedule, create a calm bedtime routine, keep your bedroom cool and dark, avoid screens or heavy food late at night, and try to aim for the recommended 7–9 hours of sleep for adults. If you also feel that tiredness is affecting your food choices or your weight, then making sleep a priority could genuinely help. At the end of the day, if you consistently struggle with sleep, wake up feeling unrefreshed, snore heavily, or are experiencing daytime fatigue, it’s important to speak to a health professional. Sleep-related disturbances may be a sign of sleep apnea. If improving your diet has been a challenge, consider this: better sleep might just help you succeed. If you’ve been struggling to get quality sleep and have noticed changes in your appetite or eating habits as a result, consider speaking with your doctor or contacting the Sleep and Respiratory Physicians at Sove CPAP Clinic for support. How Sove CPAP Clinic Can Help Founded in 2008, Sove CPAP Clinic has grown to become a leading provider of respiratory and sleep services and products in Australia, with over 60 clinics nationwide. Our comprehensive clinical team includes Respiratory & Sleep Specialists, Sleep Technologists, and CPAP Consultants, ensuring that you receive comprehensive and personalised care. All medical procedures, including sleep studies and lung function testing, are bulk billed to all Australians, with minimal wait time. If you would like to speak to a Respiratory & Sleep Physician, book a bulk-billed sleep study, or seek advice for your sleep apnea, you can reach us at 1300 76 29 39 or info@thecpapclinic.com.au. ALWAYS FOLLOW THE DIRECTIONS FOR USE. CPAP is used for Obstructive Sleep Apnea treatment. When considering whether a sleep study or CPAP is right for you, speak to your doctor. Medicare criteria and T&Cs apply. References [1] Liu, Shuailing, et al. “Sleep Deprivation and Central Appetite Regulation.” Nutrients, vol. 14, no. 24, Dec. 2022, p. 5196, https://doi.org/10.3390/nu14245196. [2] Greer, Stephanie M., et al. “The Impact of Sleep Deprivation on Food Desire in the Human Brain.” Nature Communications, vol. 4, no. 1, Aug. 2013, https://doi.org/10.1038/ncomms3259. [3] Figorilli, Michela, et al. “Obesity and Sleep Disorders: A Bidirectional Relationship.” Nutrition Metabolism and Cardiovascular Diseases, vol. 35, no. 6, Elsevier BV, Mar. 2025, pp. 104014–14, https://doi.org/10.1016/j.numecd.2025.104014. [4] Koch, Hannah R., et al. “Associations between Sleep, Appetite, and Food Reward over 6 Months in Black Emerging Adults—Findings from the Sleep, Health Outcomes and Body Weight (SHOW) Pilot Study.” Nutrients, vol. 17, no. 14, July 2025, pp. 2305–5, https://doi.org/10.3390/nu17142305.
