Dr. Archita Mahajan, nutrition dietitian, child care specialist with a master’s in food nutrition, homeopathic pharmacist, trained yoga teacher, nominee for the Padma Bhushan National Award, honored by Punjab and Himachal governments, and Lieutenant Governor of Ladakh Shri Kawinder Gupta, explains how staying up late disrupts hunger hormones. Ghrelin rises, signaling hunger to the brain, while leptin drops, delaying fullness cues, leaving you hungrier and prone to overeating the next day.
Midnight Snacking Trap
Late nights fuel cravings for high-calorie, sweet, or salty snacks like chips, biscuits, or noodles after 11 PM. These extra calories aren’t burned for energy but stored as fat, especially around the waist.
Metabolic Slowdown
Sleep deprivation reduces insulin sensitivity, impairing glucose processing and spiking blood sugar, which prompts fat storage and sluggish metabolism.
Key Obesity Drivers
- Hormonal imbalance from low leptin and high ghrelin increases appetite.
- Brain reward centers drive cravings for sweets and fats.
- Fatigue cuts exercise motivation, reducing calorie burn.
- Elevated cortisol promotes abdominal fat.
- Disrupted energy balance lowers overall metabolism.
Practical Solutions
Aim for 7-9 hours of quality sleep nightly with a fixed schedule, even weekends. Avoid screens before bed, and combine healthy eating, exercise, and rest for effective weight control.
