Why Do We Make Poor Nutrition Choices After a Bad Night's Sleep During Pregnancy?

If you're pregnant and finding it difficult to sleep, you're certainly not alone.

Perhaps you're waking up multiple times to use the bathroom. Maybe your growing bump makes it hard to get comfortable. Perhaps heartburn, vivid dreams, anxiety, or a baby practicing gymnastics at 3 a.m. is keeping you awake.

Whatever the reason, disrupted sleep is incredibly common during pregnancy.

After a poor night's sleep, you often wake up feeling exhausted before the day has even begun. Yet your body is working hard to grow a baby, and your nutritional needs are higher than ever.

Then comes the first challenge of the day: breakfast.

Have you ever noticed that after a restless night you're more likely to crave pastries, sugary cereals, chocolate, or other comfort foods?

It's not just a lack of willpower. There's biology behind it.

What Happens Inside Your Body?

A poor night's sleep affects the hormones that regulate hunger and fullness.

Ghrelin, often referred to as the "hunger hormone," increases when you're sleep deprived. This means you may feel hungrier than you actually are.

At the same time, leptin, the hormone responsible for helping you feel satisfied after eating, decreases. As a result, you may find yourself feeling less full and wanting to eat more throughout the day.

In simple terms, poor sleep can make you feel hungrier, increase cravings, and make it harder to feel satisfied after meals.

Why Do We Crave Sugar and Comfort Foods?

Sleep deprivation doesn't just affect your hunger hormones—it also impacts your brain.

Research shows that a lack of sleep activates the brain's reward system, making foods high in sugar, refined carbohydrates, and fat feel especially appealing and rewarding.

Suddenly, that croissant, muffin, or sugary snack doesn't just look tempting—it feels like exactly what your body needs.

When you're tired, your brain naturally seeks quick sources of energy to help you get through the day.

Why This Matters During Pregnancy

Pregnancy already brings hormonal changes, fluctuations in appetite, and unique food cravings. When poor sleep is added into the mix, making balanced nutrition choices can become even more challenging.

This doesn't mean you need to be perfect.

It simply means understanding that your cravings may be influenced by more than just hunger.

Awareness Creates Better Choices

Once I understood the connection between sleep and cravings, I stopped blaming myself for reaching for quick-energy foods after a rough night.

Instead, I started planning ahead.

Keeping protein-rich breakfast options on hand, staying well hydrated, and having nourishing snacks readily available made it much easier to support my energy levels throughout the day.

If you've had a difficult night recently and find yourself craving comfort foods, remember:

It's not a lack of discipline.

Your hormones and brain chemistry are influencing your choices.

The more aware you are of what's happening, the easier it becomes to make decisions that support both you and your growing baby.

Be kind to yourself, prioritise rest whenever possible, and remember that every healthy choice—even a small one—adds up.

Wishing you restful nights, steady energy, and a healthy pregnancy,

Katie

References

• van Egmond LT et al. Effects of acute sleep loss on leptin, ghrelin, and adiponectin in adults with healthy weight and obesity. Obesity, 2023.

• Rihm JS et al. Sleep Deprivation Selectively Upregulates an Amygdala-Hypothalamic Circuit Involved in Food Reward. Journal of Neuroscience, 2019.

• Hanlon EC et al. Sleep Restriction Enhances the Daily Rhythm of Circulating Levels of Endocannabinoid 2-Arachidonoylglycerol. Sleep, 2016.

• Qiu C et al. Sleep Duration and Plasma Leptin Concentrations in Early Pregnancy. BMC Research Notes, 2014.