Sleep and appetite: the link you see on your plate
Why you crave sweets after a short night, and what actually helps.
- Sleep loss raises ghrelin (the hunger hormone) and lowers leptin (satiety) — so the day after a short night people eat 200–400 kcal more on average.
- 7–8.5 hours is the range in which most adults function and eat in a balanced way.
- Caffeine stays in the blood for 6–8 hours — the 4 pm coffee steals deep sleep even if you fall asleep.
- A steady evening routine (fewer screens, dim light, a fixed hour) improves sleep quality within weeks.
Sources
- Sleep Foundation
- Taheri et al., PLoS Med 2004
- AASM Sleep Hygiene
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General information — not a substitute for personal medical or nutritional advice.