The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
when you are again not getting sufficient sleep you start to eat more more yes you do but you eat more of specific things you crave things like these heavy hitting sort of stodgy carbohydrates like bread and pasta and potatoes and pizza and also you crave simple sugars
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you now crave junk food, sugar and fat. + you'll consume ~385 calories or more the next day. Most of that will be from junk foods.
this causes you to feel 20-25% more hungry.
when people are sleep deprived five versus eight hours something like that they're eating on average around 300 calories more per day
what you find is that not only do you eat more but you eat more of the things that you should not eat so people will actually eat more from the heavy-hitting carbohydrates the starchy carbohydrates together with simple sugars so they'll be going after pizza cookies ice cream and they stay away from things like protein as well as you know leafy greens
I have literally if I look back there were moments when I caught myself eating a pizza in the airport for breakfast like under no circumstance would you would you do that regularly and yet like the cravings you get for the craziest things under these sleep-deprived
if you pull the all-nighter you will typically eat probably about four hundred and fifty more calories than when you're well-rested
i'm at my worst when i am sleep deprived it is you know i just it's so hard to avoid junk food whereas probably the single greatest tool in my arsenal to eat well is to sleep well
Sleep deprivation has been shown to increase the consumption of junk food in adults as well.
4 days of sleep deprivation (4.5hr/night) increased tendency of snacking on junk just 2 hrs after a meal.
You end up eating 300 to 400 additional calories by way of snacks. This is after they've eaten a 2,000-calorie meal in one sitting. They will then go away, and they will eat an additional 400 calories at the snack bar.
people eat more so they're and they're consuming foods and have cravings for processed foods highly refined sugars salty foods um you know processed fats and fatty foods so they're eating up to 45% more of those process unhealthy foods
People are craving energy. They're craving calorie dense food. They're cra craving pleasurable food, food that feels good to eat, highly palatable food.
10 minutes of bright outdoor light within the first hour of waking anchors the circadian phase and improves sleep onset that night.
Morning sunlight exposure shifts the cortisol awakening response forward, improving daytime alertness.
Long-term morning sunlight reduces age-related macular degeneration risk.
Sleep regularity predicts all-cause mortality more strongly than sleep duration.
Tracking deep sleep on a wearable accurately reflects EEG-measured slow-wave sleep.
Caffeine has a half-life long enough that consumption after 2pm measurably degrades deep sleep in slow metabolizers.