Breakfast might be the most important meal of the day, but for many of us, eating is the last thing on our minds when we wake up. There are many explanations for the lack of a morning appetite, including anxiety, hormonal imbalances, or having a large meal the night before. By identifying why you might not be hungry when you first wake up, you can transform your morning while taking charge of your health and well-being.
Stress and anxiety are two of the primary reasons for a suppressed appetite in the morning. Increased levels of stress-induced cortisol — a hormone that manipulates blood sugar levels — can affect your desire to eat. Reducing your stress level not only leads to a happier lifestyle but also a noticeable increase in your appetite for breakfast. Some simple ways to decrease stress include exercising, meditating, and journaling.
Melatonin is a naturally occurring sleep hormone, and many people rely on supplemental melatonin as a sleep aid. However, too much melatonin could be why you’re not hungry in the morning because melatonin may stimulate appetite inhibitors in your body, along with other negative effects caused by long-term use. Consider eliminating melatonin supplements from your nightly routine and work toward developing a natural sleep pattern with your healthcare provider’s help.
Even the common cold can take a toll on the stomach. If you have an unusual lack of appetite in the morning, it might indicate that you’re getting sick. Keep an eye out for other symptoms, such as a scratchy throat or headaches.
If you ate a late meal the night before, you may not be hungry in the morning because your body hasn’t fully digested the food. It takes about six to eight hours for food to pass through your stomach, so eating at a more reasonable hour allows for proper digestion and a greater chance of being hungry for breakfast.
Intermittent fasting limits the hours of the day when you eat. A common type of intermittent fasting follows a 16:8 cadence, which means that you would fast for 16 hours before having an eating “window” of 8 hours. Fasting reduces the hunger hormone ghrelin, which in turn suppresses appetite.
Lack of Routine
A chaotic schedule leads to irregular meal times. If you consistently eat at odd hours, your body will find it hard to regulate. Try creating a schedule that allows consistent blocks of time for your meals to help keep your body on track.
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