Sleep debt directly undermines eating control. Research by Spiegel found that restricting sleep to 4 hours for two nights increased ghrelin (hunger hormone) by 28% and decreased leptin (satiety hormone) by 18%. The result: more hunger, less satisfaction, intensified cravings for high-calorie foods, and impaired willpower. A week of poor sleep can drive hundreds of extra daily calories. The priority is clear: fix the sleep first.
This companion covers how sleep debt affects hunger, the craving shift, the willpower problem, metabolic impact, the priority call, and the recovery timeline. (4 min read)