BY THE OPTIMIST DAILY EDITORIAL TEAM
Everyone wakes up a little differently. Some leap out of bed, stomach rumbling and ready for breakfast, while others barely glance at the toaster before heading out the door. What gives?
Morning hunger can be influenced by a surprising number of factors beyond just what or when you last ate. While finishing dinner late at night can dampen your appetite the next day, eating early in the evening gives your body time to digest and reset overnight. But that’s just the tip of the iceberg. Here are four lesser-known reasons you might be waking up especially hungry (and what to do about it).
1. You have a fast metabolism
It might not be a mystery at all. If you have a naturally fast metabolism your body burns more calories, even during sleep. If you’re physically active or have a lot of muscle mass, which is more metabolically active than fat, this likely plays a role in morning hunger.
“People with a faster metabolism may feel hungrier [in the morning] than people with a slower metabolism,” explains registered dietitian Kimberley Wiemann, M.S., RDN. She notes that a quick metabolism means your body digests food more quickly and may need more frequent refueling. That’s especially true for athletes or those who are regularly active.
2. You have a health condition (or take medication)
Medical conditions, particularly those that affect your blood sugar, can leave you feeling famished first thing. “People with diabetes may experience a condition called the dawn phenomenon,” Wiemann says. “This is caused by high blood sugars in the morning, which could lead to increased hunger.”
And it’s not just the conditions themselves; the medications you take may also be a culprit. Steroids, antihistamines, some migraine drugs, and certain antidepressants are all known to affect appetite.
3. You’re not getting enough sleep
If you’re skimping on sleep, don’t be surprised if your appetite goes a little haywire. In fact, research suggests that sleep deprivation makes it harder for the brain to regulate hunger. A 2013 study found that lack of sleep disrupts appetite control, while a smaller 2019 study revealed that women who had just 33 percent less sleep were not only hungrier, they also craved more food and ate more chocolate.
So if you’re waking up ravenous, one fix might be as simple as getting to bed earlier.
4. You’re getting older
Our hunger cues naturally shift as we age. For many, this means waking up without much appetite. “As people get older, they may lose some of their ability to sense if they are hungry or thirsty,” Wiemann explains.
Alongside that, metabolic rates tend to decline with age, meaning the body requires fewer calories overall. That said, starting your day with a small, nutrient-dense meal can help maintain energy levels and avoid mid-morning crashes.
Make breakfast work for you
So what should you eat when you do wake up hungry? A satisfying breakfast is all about pairing protein and complex carbohydrates. Protein keeps you full, and the slow-digesting fiber in complex carbs provides lasting energy.
Try these combos:
- Greek yogurt with nuts and berries
- A protein shake with frozen fruit or a fiber supplement
- Whole wheat toast and eggs
- A bean and veggie breakfast burrito
- Bran cereal with milk
Even if you’re someone who doesn’t normally feel like eating first thing, it’s worth reconsidering. “Skipping meals can also make someone ‘hangry,’ leading to poor concentration, bad moods, or irritability,” Wiemann says.
The bottom line
Whether you wake up starving or barely peckish, your morning appetite could be shaped by your metabolism, health status, sleep habits, or age. Paying attention to these patterns and fueling your body with a breakfast rich in protein and fiber can help set you up for a better day.
