Should I eat more if I'm tired?

December 8, 2025 •

4 min read

Studies show that sleep-deprived individuals often consume hundreds of extra calories, particularly craving high-fat and high-sugar items. This raises the question, should I eat more if I'm tired, and why do our food choices change?

Quick Summary

Feeling tired disrupts hunger and fullness hormones, increasing cravings for unhealthy foods. Understanding this hormonal and neurological connection helps make smarter dietary choices for stable, long-lasting energy.

Key Points

Hormonal Shift: Lack of sleep increases the hunger hormone ghrelin while decreasing the fullness hormone leptin, driving increased appetite and overeating.
Craving Unhealthy Foods: Being tired impairs decision-making and boosts reward signals in the brain, leading to stronger cravings for high-calorie, sugary, and fatty foods.
Eat Nutrients, Not Just Calories: Instead of overeating junk food, prioritize nutrient-dense options like complex carbs, lean protein, and healthy fats for sustained, stable energy.
Stay Hydrated: Dehydration is a common cause of fatigue; drinking plenty of water can often address a dip in energy more effectively than food.
Regular, Smaller Meals: Avoid the energy drain of large meals and blood sugar crashes by eating smaller, balanced meals and snacks every few hours.
Avoid Simple Sugars and Excessive Caffeine: These provide a quick energy spike followed by a crash, exacerbating fatigue and disrupting sleep.
Consider Nutrient Deficiencies: Persistent fatigue can be a sign of underlying deficiencies like iron or vitamin B12, which can be addressed through diet or supplementation.

The Hormonal Link Between Fatigue and Hunger

Your tired body and mind have a powerful connection that directly influences appetite. When you’re sleep-deprived, the balance of your appetite-regulating hormones is thrown off. The hunger hormone, ghrelin, increases, while the satiety (fullness) hormone, leptin, decreases. This hormonal imbalance tells your brain that you're hungrier than you actually are and that you need more fuel. This can lead to overeating and a preference for high-calorie, high-fat, and sugary foods, even when your body doesn't require the extra energy.

Beyond hormones, sleep deprivation also affects the brain's decision-making centers. Research has found that a lack of sleep impairs the prefrontal cortex, the part of the brain responsible for complex decisions and impulse control. At the same time, the amygdala, a more primitive part of the brain linked to motivation and reward, becomes more reactive to food. This combination makes it harder to resist cravings for unhealthy comfort foods and can result in poorer dietary choices.

The Problem with Quick-Fix Sugars and Caffeine

When feeling tired, many people reach for sugary snacks or caffeine for a rapid energy boost. While these might provide a temporary lift, they often lead to an energy crash shortly after. Sugary foods cause a rapid spike in blood glucose, followed by a sharp drop that leaves you feeling more fatigued than before. Caffeine can also disrupt sleep patterns, creating a vicious cycle of daytime tiredness and poor sleep quality. Relying on these quick fixes can mask the underlying issue of fatigue and lead to a dependency on stimulants that ultimately harms your sleep and energy levels.

Comparison of Quick Fix vs. Sustained Energy Foods


Feature	Quick-Fix Foods (Simple Sugars)	Sustained-Energy Foods (Complex Carbs, Protein, Healthy Fats)
Effect on Blood Sugar	Causes rapid spike followed by a crash.	Releases glucose slowly for stable, long-lasting energy.
Nutrient Density	Often low in essential vitamins and minerals.	Rich in fiber, vitamins, and minerals.
Satiety (Fullness)	Leads to feeling hungry again quickly.	Promotes feelings of fullness and satisfaction.
Fatigue Risk	High risk of rebound fatigue and increased tiredness.	Helps stabilize energy levels and prevent slumps.
Examples	White bread, sugary cereals, candy, pastries, soda.	Oats, brown rice, whole grains, beans, lentils, vegetables.

How to Eat for Sustained Energy

To combat fatigue, the goal isn't to eat more overall, but rather to eat smarter by choosing nutrient-dense foods that provide steady, reliable fuel. Regular, smaller meals and healthy snacks every 3 to 4 hours can help maintain consistent blood sugar and energy levels throughout the day.

What to Prioritize in Your Diet

Complex Carbohydrates: These are the body's preferred energy source and are digested slowly due to their high fiber content. Excellent options include:
- Oats
- Quinoa
- Brown rice
- Sweet potatoes
- Legumes like lentils and beans
Lean Protein: Including a source of protein with each meal helps slow down the absorption of carbohydrates, further stabilizing blood sugar. Good sources include:
- Eggs
- Fish (salmon, tuna)
- Chicken
- Greek yogurt
- Nuts and seeds
Healthy Fats: Monounsaturated and polyunsaturated fats, found in foods like avocados, nuts, and seeds, provide a concentrated source of long-term energy and support overall health.
Hydration: Dehydration is a very common cause of fatigue. Drinking plenty of water throughout the day can significantly improve energy levels.
Iron-Rich Foods: Iron deficiency (anemia) can cause significant fatigue. Incorporate iron-rich foods like lean red meat, spinach, and lentils, especially if you are prone to deficiency.
Vitamin B12: This vitamin is crucial for energy production. Eggs, dairy, and fortified cereals are good sources. If you are deficient, a supplement can help restore energy.

Foods and Habits to Avoid

Skipping Meals: Going too long without food can cause blood sugar levels to drop, leading to energy crashes and stronger cravings for unhealthy foods.
Overeating: Eating a very large meal, especially if it's heavy and processed, forces your body to divert more energy to digestion, which can make you feel sluggish and tired.
Refined Sugars: While tempting, these only offer a temporary spike and crash. Avoid excessive candy, soda, and pastries.
High-Fat Processed Foods: Foods like fried snacks and certain baked goods are not only low in nutrients but can also contribute to post-meal sluggishness.

Conclusion

When you ask, "should I eat more if I'm tired?", the answer is more about what you eat than how much. Feeling fatigued can trigger hormonal and neurological changes that make you crave and consume unhealthy, high-calorie foods that provide only a fleeting energy boost. By focusing on a diet rich in complex carbohydrates, lean proteins, and healthy fats, while staying hydrated and eating regular, smaller meals, you can counteract the effects of fatigue and sustain your energy more effectively. If persistent fatigue remains an issue despite good nutrition and sleep habits, it's always wise to consult a healthcare professional to rule out any underlying medical conditions. For further reading on managing fatigue, the Mayo Clinic offers extensive resources on the topic.

This is not medical advice. Consult a healthcare professional before making any changes to your diet or health routine.

Frequently Asked Questions

Yes, sleep deprivation affects hormones and brain function, specifically increasing cravings for high-fat and high-sugar foods by altering reward centers and weakening impulse control.

Opt for complex carbohydrates combined with protein and healthy fats. Examples include an apple with peanut butter, a handful of almonds, or a bowl of oatmeal with berries, as these provide sustained energy without a crash.

Lack of sleep causes an imbalance in the hormones ghrelin and leptin. Ghrelin, which signals hunger, increases, while leptin, which signals fullness, decreases. This makes you feel hungrier than usual.

Yes, mild dehydration can cause fatigue and is often mistaken for hunger. Staying adequately hydrated by drinking enough water is a simple and effective way to boost your energy.

Instead of eating a large meal, have smaller, balanced meals or snacks every three to four hours. Combine complex carbs with protein and fat to maintain steady blood sugar levels and prevent energy crashes.

Eating a large or heavy meal requires a significant amount of energy for digestion. This can divert blood flow and energy away from the brain, causing you to feel sluggish and sleepy, especially in the afternoon.

Yes, deficiencies in nutrients like iron or vitamin B12 are common causes of persistent fatigue. If you experience chronic tiredness, it's a good idea to consult a doctor to check your levels.