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Reducing High-Calorie Cravings: The Surprising Link with Sleep

A woman indulging in high-calorie cravings with a plate of donuts and an apple.
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Do you constantly struggle with high-calorie cravings throughout the day, unable to resist the temptation of sugary snacks and junk food? It might surprise you that the key to reducing those cravings may lie in the quality of your sleep. In this comprehensive guide, we’ll explore the surprising connection between sleep and high-calorie cravings and provide you with proven strategies to combat them. So, let’s dive into the world of sleep and discover how improving your slumber can help you conquer your cravings.

The Importance of Sleep for Overall Health

Before we delve into the link between sleep and high-calorie cravings, it’s essential to understand the vital role sleep plays in maintaining overall health. Sleep is a crucial component of a healthy lifestyle, contributing to various physical and mental well-being aspects. Research has shown that getting adequate sleep can help:

  1. Boost the immune system
  2. Enhance cognitive function and memory
  3. Support weight management
  4. Promote emotional stability and mood regulation
  5. Reduce the risk of chronic health issues, such as diabetes and heart disease

How Sleep Influences High-Calorie Cravings

Numerous studies have established a connection between sleep deprivation and an increased likelihood of high-calorie cravings. There are several reasons for this phenomenon:

  1. Hormonal Imbalances: Sleep deprivation can lead to an imbalance in the hormones responsible for regulating hunger and appetite, such as ghrelin and leptin. This imbalance can increase your appetite for high-calorie foods.
  2. Altered Brain Function: Lack of sleep affects the brain’s reward and pleasure centers, making high-calorie, palatable foods more appealing and harder to resist.
  3. Increased Stress and Emotional Eating: Sleep-deprived individuals often experience higher stress levels, which can trigger emotional eating and a preference for high-calorie comfort foods.

Strategies for Reducing High-Calorie Cravings Through Better Sleep

Now that we’ve established the connection between sleep and high-calorie cravings let’s explore some effective strategies for improving your sleep and reducing your cravings:

  1. Establish a Consistent Sleep Schedule: Aim for 7-9 hours of sleep each night, and try to go to bed and wake up at the same time every day.
  2. Create a Relaxing Sleep Environment: Make your bedroom a sanctuary for sleep by keeping it cool, dark, and quiet. Use blackout curtains, earplugs, or a white noise machine to minimize disruptions.
  3. Limit Exposure to Screens Before Bed: The blue light emitted from electronic devices can interfere with producing the sleep hormone melatonin. Try to avoid screens for at least an hour before bedtime.
  4. Practice Relaxation Techniques: Incorporate relaxation techniques, such as deep breathing exercises, meditation, or gentle yoga, into your nighttime routine to help calm the mind and prepare for sleep.
  5. Seek Professional Help if Needed: If you’re experiencing persistent sleep issues or suspect you may have a sleep disorder, consult a healthcare professional for guidance and treatment.
portrait beautiful middleaged brunette woman promoting rejection unhealthy diet harmful junk products blog

Additional Tips for Managing High-Calorie Cravings

In addition to improving your sleep, consider implementing the following strategies to help reduce high-calorie cravings:

  1. Eat a Balanced Diet: Prioritize whole, nutrient-dense foods, such as fruits, vegetables, lean proteins, and healthy fats, to satisfy your body and reduce cravings for unhealthy options.
  2. Stay Hydrated: Sometimes, thirst can be mistaken for hunger. Ensure you drink enough water throughout the day to help curb cravings.
  3. Practice Mindful Eating: Focus on eating slowly and savoring each bite, as this can help increase feelings of fullness and satisfaction, reducing the desire for high-calorie foods.
  4. Find Healthy Alternatives: Satisfy your cravings by substituting healthier options, such as swapping out sugary snacks for fresh fruit or choosing air-popped popcorn over greasy chips.
  5. Manage Stress: Incorporate stress-reduction techniques into your daily routine, such as meditation, exercise, or journaling, to help minimize emotional eating.


The relationship between sleep and high-calorie cravings is complex but crucial to understanding for those striving for a healthier lifestyle. By taking the necessary steps to improve your sleep quality and implementing strategies to reduce cravings, you can make significant progress in achieving and maintaining a healthy weight. Remember, sleep is an essential pillar of overall health, and prioritizing it will help curb cravings and support your physical and mental well-being.


  1. How much sleep do I need to reduce high-calorie cravings?

    Most adults require 7-9 hours of sleep per night to maintain optimal health and reduce the likelihood of high-calorie cravings. However, individual needs may vary, so listening to your body and adjusting your sleep schedule is essential.

  2. Are naps helpful for reducing high-calorie cravings?

    While napping can provide a temporary energy boost, it’s not a substitute for a good night’s sleep. Consistently prioritizing a full night’s rest is the most effective way to reduce high-calorie cravings.

  3. What if I still have high-calorie cravings despite getting enough sleep?

    If you’re getting sufficient sleep but still struggling with high-calorie cravings, consider evaluating your diet, hydration, stress levels, and exercise routine. Making adjustments in these areas can further help to reduce cravings. If the issue persists, consult a healthcare professional for personalized guidance.

  4. How long does it take to notice a difference in cravings after improving sleep?

    The timeframe can vary from person to person. Some individuals may notice a decrease in high-calorie cravings within a few days, while others may take several weeks to experience a significant change. Be patient and consistent with your efforts, and remember that improving sleep has numerous health benefits beyond reducing cravings.


Chaput, J. P., & St-Onge, M. P. (2020). Increased food intake by insufficient sleep in humans: are we jumping the gun on the hormonal explanation? Frontiers in endocrinology, 11, 377.

Kline, C. E. (2014). The bidirectional relationship between exercise and sleep: Implications for exercise adherence and sleep improvement. American journal of lifestyle medicine, 8(6), 375-379.

Editor’s note: The content on Base Strength is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician if you have any concerns. Please also see our disclaimers.

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