Why Sleep Is Essential for Good Nutrition
When most people think about nutrition, they focus on food choices — but sleep plays an equally important role in supporting health. Poor sleep can disrupt key systems in the body that directly influence how we eat, metabolize, and feel. Here’s why sleep is so important for nutrition:
1. Hormone Regulation
During sleep, the body balances hormones like cortisol and insulin. Too little rest can raise cortisol (the stress hormone) leading to poor glucose regulation and make it harder for insulin to work properly (reduce insulin sensitivity), which can lead to higher blood sugar and cravings.
2. Mental Health and Emotional Regulation
Lack of sleep affects mood, focus, and emotional resilience. This could lead to turning to lack of meal structure, overeating due to cravings and change in hunger and appetite signals, or skipping balanced meals altogether.
3. Hunger and Appetite Signals
Sleep influences ghrelin and leptin, the hormones that tell us when we’re hungry or full. Poor sleep can increase hunger and decrease satiety, making it harder to know when to stop eating at a meal because you might not “naturally” lose interest in eating or feel satisfied for instance.
4. Immunity and Inflammation
Adequate sleep helps the immune system function. Chronic sleep deprivation can alter the inflammatory process, which is linked to metabolic concerns and poor recovery from illness.
So, what can you do about it?
You probably already know to aim for 7–9 hours per night. Most adults need this range for optimal function. But also:
Keep a consistent sleep schedule. Going to bed and waking up around the same time helps regulate your body clock.
Create a bedtime routine. Dim lights, read, stretch, or practice relaxation to signal your body it’s time to wind down.
Limit caffeine (after 2pm) and alcohol. Both can interfere with sleep quality and hormone balance.
But there are other things you can do that may influence your sleep:
Don’t go to bed hungry. Try to eat dinner within a few hours of bedtime, or have a small snack if dinner was more than 4-5 hours ago and not balanced (carb, protein, fiber, fat). Going to bed overly hungry can make it harder to fall or stay asleep.
Consider supplemental support carefully. Melatonin or magnesium glycinate may be helpful for some, but they’re not safe or appropriate for everyone (renal or heart issues or if you are taking some additional sleep aids). Talk with a dietitian before starting any supplement. Magnesium glycinate can be especially helpful to help stay asleep but if taken too late or too much is taken, can make you feel groggy in the morning. Melatonin helps you fall asleep, but not everyone has a good reaction because some experience unwelcome, vivid dreams and some people have experienced feeling wired. You should start with the smallest possible dose first, from a reputable company 1-2 hours before bed. Start with one based on the issue (falling asleep or staying asleep). Typical doses I start with Melatonin 3mg (gradually wean off once patient is sleeping consistently), magnesium glycinate ~120mg and increase slowly up to 300-400mg if needed (with guidance).
Pair with good nutrition. Balanced meals throughout the day (especially protein and fiber) support more stable energy and better sleep at night.
Talk to your mental health provider as well. They should be aware of your sleep habits.
The Bottom Line
Prioritizing sleep isn’t just about feeling rested — it’s a powerful tool for better nutrition, “balanced” hormones, “positive” appetite/satiety, and long-term health.