7 foods for energy that actually help after a sleepless night

When you haven’t slept, the world feels a little skewed. Your focus flickers. Your cravings go rogue. You might mistake a triple-shot frappuccino for breakfast and feel inexplicably drawn to leftover cake. There’s a reason: sleep deprivation raises ghrelin (the hunger hormone) and weakens glucose control, leaving you more likely to overeat and less likely to choose foods for energy that actually give you lasting fuel.

According to nutritionist and hormone specialist Hannah Alderson, the solution starts in the kitchen. “A lack of sleep has been shown to increase ghrelin, so be aware you may feel more hungry,” she tells British Vogue. “It’s key to remember that it has an immediate impact on your ability to deal with glucose for the day. Aim for a protein-rich start to the day and give your breakfast a helping hand by going for a brisk walk outside to aid glucose metabolism.”

So what are the best foods for energy when you’re running on fumes? We rounded up expert-approved, research-backed foods that can help you power through the day without the energy crash.

Eggs

Forget the crumbly granola bar. Eggs are your protein-rich ally. High in vitamin B12 and leucine, they help repair cells, regulate energy metabolism, and keep blood sugar stable. A study linked high-protein breakfasts to improved cognitive performance and reduced food cravings throughout the day “Pairing eggs with fibre-rich carbs like multigrain toast makes for a balanced start that keeps you full and focused,” adds Alderson.

Bananas and oats

Bananas aren’t just nature’s energy bar—they’re rich in potassium and slow-digesting carbs that fuel your body without the insulin spike. Pair with oats for a slow-release duo that’s satisfying and supportive. Oats also contain beta-glucan, a fibre that stabilises blood sugar and improves alertness.

Almonds (and other nuts)

A review found that individuals with magnesium deficiency reported higher levels of fatigue, particularly after disturbed sleep. Almonds are packed with magnesium, healthy fats and protein, all of which support stable energy production. They also contain B vitamins that convert food into energy—especially important when your system’s running on low. A small handful can curb cravings and lift brain fog.

Beetroot or beetroot juice

If you’re dragging through the day, beetroot might help. Rich in nitrates, beet juice supports oxygen flow and blood pressure regulation, which in turn boosts stamina. It’s why athletes drink it pre-workout and it might help you survive that 3pm slump.

Green tea

Instead of pounding multiple coffees, opt for green tea. It contains just enough caffeine to spark alertness without sending cortisol into overdrive and the L-theanine found in green tea is an amino acid that promotes calm focus.