By Jackie Kepler
When you sleep well, you're more likely to feel better and make better decisions. And that includes making smart choices about food. Getting a good night's sleep can help you with your willpower, energy, and hormone balance so you can eat well.
These are the ways getting a good night's sleep helps you make better food choices:
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You have better self control. When you're sleep deprived, you have less patience and ability to fight the things you know aren't a good idea. Your self control is down, so you may have trouble avoiding junk food more than if you'd slept well at night.
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You have more junk food cravings when you're sleep deprived. A nationwide survey of adults found that two-thirds of respondents said a lack of sleep makes them crave more junk food. You can lower your risk of junk food cravings with more sleep.
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You're more likely to snack late at night. When you're asleep, you're not eating junk food. But stay up late while sleep deprived, and you'll have double the risk of night time snacking. “Sleep deprivation can lead to junk food cravings at night, which leads to increased unhealthy snacking at night, which then leads to weight gain,” says Michael A. Grandner, PhD, MTR, director of the University of Arizona Sleep and Health Research PRogram.
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You consume fewer calories when you sleep well. A University of Pennsylvania study found that people who sleep seven to eight hours per night typically consume fewer calories than those who sleep five to six hours per night (less than recommended) In fact, people who sleep between five to eight hours each night consume more calories than any other type of sleeper.
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You'll have a more diverse diet if you sleep just enough. Eating a variety of foods is a good sign of a healthy diet. People who sleep between seven to eight hours each night have more diverse diets than people who sleep more or less than that.
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You consume fewer key nutrients when you're short on sleep. Very short sleep is associated with lower consumption of water, vitamins, and minerals.
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You can shop for better food when you've gotten enough sleep. A lack of sleep can lead to increased food purchasing. It tends to increase hunger and decrease higher level thinking, which can help you make smart food decisions. Men who are sleep deprived purchase 9 percent more calories and 18 percent more food than they do after a good night's sleep.
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Sleep deprivation can limit brain functions for good food choices. The frontal lobe of the brain is impaired when you're sleep deprived, and that includes higher brain functions needed to make good food choices.
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Your hunger hormones rely on sleep to work properly. Hormones regulate hunger, telling your body when it's time to eat and when you're full enough to stop eating. With good sleep, your hormones are regulated well and make it easy to start and stop eating at the right time. But with sleep deprivation, hunger hormones are thrown off. Ghrelin, the hungry hormone, increases in production when you're sleep deprived. And leptin, the satisfied hormone, decreases in production at the same time. So when you're sleep deprived, your hormones are more likely to tell you that you're hungry and don't need to stop eating, even if you're actually full.
Using Sleep to Eat Better
Getting a good night's sleep can put you in a good position to eat well and make good food choices. But sleeping well isn't always easy. Follow these quick tips to improve your sleep and diet at the same time.
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Sleep in a healthy sleep environment. Your bedroom should be relaxing, with a comfortable mattress, darkness, and quiet.
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Stick to a regular sleep schedule. A consistent bedtime routine and sleep schedule can be helpful for sleeping well. When you're on a regular schedule, your body gets used to going to sleep and waking up around the same time each night and day. And a relaxing bedtime routine can send a signal that it's time to wind down and get to sleep.
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Choose foods that are good for sleep. Generally, healthy food choices can support healthy sleep. Whole grains, fruit, vegetables, and dairy are all good choices for getting to sleep well. But be careful to avoid junk food, large meals, and other food that isn't easy to digest right before bed, as it can make it difficult to sleep comfortably when your body is more focused on digesting than rest.
Getting a good night's sleep can help you make better food choices, and good food choices can be helpful for sleeping well, too. Make sleep a priority, practice good sleep habits, and make sure your bedroom is a healthy place to sleep to improve both your sleep and food choices.
About the Author
Jackie Kepler is a MattressReviews.net sleep professional. She enjoys sleeping with cats, but sleeps on a king size bed because she needs her space, too.
