Inadequate Sleep Unleashes Hunger and Fatigue: The Protein-Packed Breakfast Trick
Sleeping less than necessary not only means tiredness: it changes metabolism from the first night. Research shows that sleep deficit triggers the hunger hormone, reduces insulin sensitivity, and impairs concentration. Therefore, in addition to prioritizing rest, experts suggest specific nutritional strategies to mitigate the effects. A protein-rich breakfast and some key foods can make a difference until returning to a normal sleep rhythm.
### Altered hormones and more cravings
A study showed that sleeping only four hours and a clear difficulty in concentrating. Ghrelin, the hunger-stimulating hormone, increases after lack of rest, while glucose regulation worsens. This imbalance favors cravings for ultra-processed and sweet foods, weakening self-control.
### The breakfast that balances the day
Nutritionist Hannah Alderson recommends opting for a protein-rich breakfast after a bad night. Eggs are the star option: they contain leucine and vitamin B12, nutrients that help repair tissues and stabilize energy. Combined with oatmeal or whole grain bread, they prolong satiety and stabilize glucose levels.
### Foods that help fight fatigue
Bananas and oatmeal are an effective duo: potassium and fiber from bananas, along with beta-glucan from oatmeal, prevent insulin spikes and maintain focus. Almonds and nuts, rich in magnesium and healthy fats, help control cravings. On the other hand, beetroot and its juice, thanks to their nitrates, improve oxygenation and physical and mental resistance, making it an ideal resource to combat the afternoon slump.
