Much like how some people spring out of bed energized, while others need several snooze buttons before they’re fully awake, our hunger levels upon waking aren’t uniform either. Ever notice how, in a household, one person might wake up ravenous while their partner can’t even think about breakfast? Why does that happen?
Of course, the most straightforward answer often comes down to timing: if you’re someone who eats a big meal late at night, you might not feel as hungry in the morning. On the other hand, if your dinner was on the earlier side, your body had a chance to process the food, leaving you more ready for breakfast.
But appetite isn’t just about timing—it’s a complex process influenced by hormones, sleep, aging, and a variety of other factors. Here are four surprising reasons you might wake up hungry—or not-so-hungry:
1. You Have a Fast Metabolism
No surprise here! Your metabolism plays a huge role in how hungry you feel. If you’re physically active or have a lot of muscle mass, you’re likely burning more calories while you sleep. (Muscle burns more energy than fat, after all.)
According to Kimberley Wiemann, M.S., RDN, a registered dietitian, “People with a faster metabolism tend to feel hungrier in the morning than those with a slower metabolism. A quick metabolism means your body digests food more rapidly, so you’ll likely feel hungry sooner and more often.”
2. You Have a Health Condition Affecting Your Hunger
Health conditions that influence blood sugar can throw off your appetite, and mornings might be when you feel the hungriest. For people with diabetes, a condition known as the “dawn phenomenon” can kick in, causing blood sugar levels to rise in the morning and trigger an increase in hunger.
Wiemann explains, “People with diabetes may experience this spike in blood sugar in the early morning, which can lead to increased hunger.”
Sometimes, it’s not just the condition itself but the medication used to manage it. Steroids, certain antidepressants, antihistamines, and even some migraine medications have been linked to changes in appetite, often making you feel hungrier.
3. You’re Not Getting Enough Sleep
It’s easy to overlook sleep when considering hunger, but it plays a huge role in appetite regulation. Research consistently shows that a good night’s sleep and proper appetite are linked—think of it as the dynamic duo of a healthy lifestyle.
A 2013 study found that sleep deprivation significantly impairs the brain’s ability to regulate hunger. Another small study from 2019 revealed that when healthy women slept 33% less than normal, they experienced increased hunger and cravings—especially for chocolate!
The takeaway here: sleep is essential for balancing hunger levels. If you’re waking up starving, the solution could be as simple as getting a bit more rest each night.
The bottom line is, if you’re frequently waking up hungry, it might be due to one of these factors—or a combination of them. Adjusting your metabolism through diet or exercise, managing any health conditions, or making sure you’re getting enough sleep can all help keep your hunger levels in check when you first open your eyes.