Most adults need 7 to 9 hours of sleep each night, but about 35% of Americans routinely miss Mark. Unfortunately, if you don’t sleep well, it can be difficult to eat well. Here’s how sleep affects your diet, and a science-backed way to rest more so you can nourish your body better.
It may help you control your added sugar intake
Did you get sweet teeth? Getting enough sleep may help. A 2018 study recruited healthy people who slept chronically for 5-7 hours per night, closing their extra eyes and examining their effects on their diet. One group was randomized to receive a 45-minute counseling session with sleep recommendations and information on simple strategies to help with more sleep.
No one received dietary counseling, but those who received sleep advice did not reach their recommended sleep goal of 7-9 hours per night, but added sugar. Reduced intake by 10 grams per day. As a result, even with a little more sleep (although less advice), the quality of the diet has improved significantly. As a record, 10 grams of sugar is equivalent to 2.5 teaspoons, more than you can get with a fun-sized Snickers bar.
It may make you more vulnerable to lust
If you don’t sleep well, it will be difficult to manage your thirst. Researchers used an MRI machine to detect brain activation, and after a short sleep, people who saw images of unhealthy foods such as donuts and candies were active in areas of the brain related to reward and joy. I found that I experienced an increase in. On the other hand, the same brain hotspot responded significantly weakly to health foods.
In other words, lack of sleep changes the way your brain sees food, making you more hungry for sweets and treats, making it harder to feel in control around them.
It changes your perception of healthier foods
According to a 2021 study, participants’ ratings for healthier, lower-calorie foods were lower after sleep-deprived nights compared to adequate post-sleep ratings. Still, participants did not reduce their consumption of these foods, but increased the amount of high-calorie foods they eat. In addition, based on eye movement tracking, researchers concluded that participants were less likely to experience conflict by choosing unhealthy fares during sleep deprivation. In other words, it was easier for them to make less healthy choices.
It contributes to overeating
When you lack sleep, the hormone ghrelin rises, which makes you feel hungry. In addition, low leptin levels take time to feel full. Not surprisingly, this is more as seen in a 2019 study of women who usually slept 7-9 hours per night after being instructed to sleep one-third. It can lead to providing large quantities. After restricting sleep, the woman felt hungry and reported increased appetite the next day. In addition, when they visited the lab for lunch the next day, they helped more and provided 12.4% more calories, even though they ate the same amount before lunch as they did after a good night’s sleep. did.
It may help you manage your weight
Previous studies have found that sleep deprivation can contribute to weight gain due to its effects on hunger hormones and recognition of healthy and unhealthy foods. These factors can promote binge eating, lead to excess calories, and contribute to weight gain. A 2022 study investigated how extra sleep affects caloric intake in adults who sleep chronically for less than six and a half hours per night. One group was randomized to receive sleep hygiene counseling to extend sleep to a healthy state of eight and a half hours per night.
The effects of extra sleep were dramatic. Those who received counseling increased their sleep by about 1.2 hours and reduced their daily calorie intake by 270 calories. Using a weight simulator, researchers predicted that the effects of extra sleep alone could result in a weight loss of 26 pounds in three years if continued. Keep in mind that participants did not receive dietary counseling and the study was conducted at home, not in the laboratory. Therefore, those who slept more naturally reduced their calorie intake.
Related: Need more zzz?Try this 7-day sleep plan
9 expert tips for a better sleep
If you sleep less than 7 hours a night on a daily basis, these tips will help you fine-tune you towards the recommendations. This also helps you eat better.
- Do not sleep when you are hungry or full. It’s even more problematic if you eat a lot of food near bedtime, especially if you have GERD. Ideally, it should take at least 2 hours between the last Mosel and bedtime. If you are hungry and can’t sleep, eat a light meal.
- Reduce caffeine after noon. Caffeine is a stimulant and takes longer to clear your system than you think. The average time is about 5 hours, but it can take twice as long for some people.
- Stay within healthy drinking restrictions. These limits are 1 cup daily for women and 2 cups daily for men. Alcohol makes you sleepy at first, but causes other confusion and ultimately reduces sleep quality.
- Please go out every day. Nikko helps to adjust the circadian rhythm. This is an internal clock that tells you when to wake up and when to sleep.
- Join the activity most of the day. Regular exercise helps you sleep. And your workout doesn’t have to be vigorous to count towards this goal.
- Keep your bedroom ready for sleep. It should be cool, dark, comfortable and quiet.
- Reduce the use of electronic devices at night. Connect the phone across the room to limit the temptation to scroll.
- It coincides with bedtime and wake-up time. To extend your sleep time, sleep 30 minutes early and wake up 30 minutes later.
- Participate in a relaxing ritual. This can include deep breathing, mediation, and journaling. The goal is to get your brain and body ready to lie down.
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