Why You’re Hungrier After a Bad Night’s Sleep
You’re not just snacky for no reason. Sleep loss hijacks hunger hormones, here’s what’s going on (and how to handle it). Today, We’re Covering: Ghrelin, leptin, and cravings explained How sleep deprivation changes insulin needs How to get...
The episode, word for word
I'm Neil Greathouse, I've been living with type 1 diabetes since 1992, and this is Your Best T1D Year.
This podcast is under 5 minutes, or how long I can talk on the phone with an insurance agent before yelling REPRESENTATIVE.
Each episode, we take one habit and work on it together, so we're not just reacting to T1D... we're rebuilding how we manage it.
This month, that habit is sleep.
And today, we're unpacking why a short night of sleep can lead to big cravings, bigger insulin doses, and a blood sugar rollercoaster that's way harder to control.
When we sleep poorly, two key hormones get flipped upside down:
Ghrelin, the "I'm hungry" hormone, goes up.
Leptin, the "I'm full" hormone, goes down.
Ghrelin says I'm hungry, Leptin says I'm full.
That combo basically makes your body say: "Eat something. And then... maybe eat something else." Add to that a cortisol spike (because your body's stressed from the lack of sleep), and boom, you're dealing with increased insulin resistance, higher blood sugar, and stronger cravings for carbs. Not because you're weak, because your body's in survival mode.
You know those days where you wake up tired and feel snacky all day?
That's not a willpower issue. That's biology.
You might find yourself correcting more, bolusing more, chasing cravings, and it all goes back to a night where your body didn't get to reset. And when the cravings hit, they hit hard.
So if your brain's saying "one more bite" on repeat, just know:
It's not you failing. You're just tired. And you're in a body that's trying to self-regulate with sugar.
Here's something to try the next time you wake up groggy and graze-y:
Pause.
Ask: "Did I actually sleep well?"
If the answer's no... simmmmmmmmer.
Start with water.
Get some protein in your first meal.
Add a 10-minute walk if you can.
Small moves like these lower cortisol, stabilize your BG, and make the day feel way less chaotic. We're not chasing perfection, we're collecting little wins. One habit at a time.
I'm Neil Greathouse, and this is Your Best T1D Year. New episodes drop every Monday, Wednesday, and Friday. You're doing something 99% of people never even think about: Paying attention to the details, and using them to build a better plan. You're in the arena. And I'm proud to be there with you.
42 - May 21
This is the script as read on the mic, lightly tidied for reading. Education, not medical advice. Talk to your care team before you change anything about your insulin.