How Your Sleep Quality Influences Your Food Choices
You've committed to adopting a healthier lifestyle, incorporating rigorous workouts, and maintaining a consistent clean balanced diet. But, things aren’t going as expected…one of the two scenarios below play out…
Scenario one - despite your unwavering commitment, there are moments when your cravings for sugary or fatty foods feel uncontrollable, and you gorge yourself on anything that fits the description , sabotaging your efforts to stick to your healthy eating.
Scenario two - even with your disciplined diet and regular workouts, that persistent layer of fat around your abdomen appears unyielding, the ‘flat tummy’ you so desire just won’t make its debut.
So, what gives? Well, consider this, your sleep. Insufficient sleep—specifically, the quality and duration of your sleep, might be the culprit.
One frequently overlooked but crucial element of well-being is sleep yet its impact on health is quite significant. Sleep influences your mood, brain function, fat storage, and more importantly, your food choices. Sleep and nutrition have a cyclical relationship; sleep quality can affect hunger cues and lead to increased risk for weight gain, while proper nutrition and timing of meals can enhance sleep quality and overall health.
This article looks at the impact the quality and duration of sleep has on food choices.
Research suggests a correlation between shorter sleep durations and an increased likelihood of weight gain and larger waist circumference across different age groups. Inadequate sleep is also associated with an elevated risk of developing obesity. While the exact connection between sleep and weight is not completely understood, several proposed mechanisms aim to shed light on this association.
Influence on Appetite Hormones
Sleep significantly influences the regulation of appetite through hormones such as ghrelin (the hunger hormone) and leptin (the satiety hormone). Poor sleep quality tends to elevate ghrelin levels while reducing leptin levels, potentially triggering heightened feelings of hunger and reduced sensations of fullness. Increased hunger often leads to the consumption of energy-boosting foods, typically rich in refined sugars and fats. This pattern can result in temporary bursts of energy followed by an upsurge in hunger, ultimately contributing to a subsequent increase in calorie intake.
Impact on Cortisol Levels
The quality and duration of sleep are also connected to heightened cortisol levels, often referred to as the stress hormone. Elevated cortisol levels contribute to the storage of energy as fat, more specifically, abdominal fat! Now you understand why all the crunches and clean eating may not be yielding the desired results - you've been missing a crucial ingredient for those washboard abs, sleep.
Increased Cravings for Ultra Processed Foods
Ever wonder what happens when your cortisol levels, the stress-inducing hormones, are high? You guessed it right! Seeking comfort becomes a natural response, and what else but calorie-dense food to bring you the comfort you seek. Insufficient sleep exacerbates the craving for high-carbohydrate/high-fat foods, aligning with the typical profile of ultra-processed food, elevating the risk of weight gain.
Poor Food Choices
Insufficient sleep significantly influences how our brain evaluates food choices. It diminishes activity in the areas, typically in the frontal and insula cortex, responsible for assessing the appeal of food. Simultaneously, it heightens activity in the amygdala, another part of the brain. In simpler terms, not getting enough sleep disrupts our brain's capacity to make thoughtful food choices, making us more inclined toward foods likely to contribute to weight gain. This two-way shift in brain function correlates with an increase in cravings for high-calorie foods. Moreover, the more sleep you miss out on, the more intense these cravings become.
Insulin Resistance
As mentioned earlier, high cortisol levels contribute to the the buildup of abdominal fat. High abdominal fat can contribute to insulin resistance, posing a challenge to weight loss. This may explain why insufficient sleep is linked to diabetes and impaired glucose tolerance.
Improving Sleep and Nutrition
If you are aiming to enhance your sleep, your health coach or nutritionist can assist in identifying barriers related to health habits and nutrition. They can then craft a personalized plan to support both your sleep and overall health. Seeking a doctor’s guidance is advisable in cases where potential sleep disorders may be suspected.
For most individuals, refining sleep hygiene proves effective, encompassing considerations of their bedroom environment and sleep-related habits. Maintaining a consistent sleep schedule is pivotal, preventing a gradual shift to later bedtimes, a behavior associated with a heightened risk of weight gain. Allocating sufficient time to unwind before bedtime is another crucial element of good sleep hygiene. This entails avoiding stimulating foods and drinks, such as caffeinated beverages or spicy foods, which may impede sleep. Additionally, steering clear of late-night eating is vital to prevent disruptions in sleep patterns.
Tips for Falling and Staying Asleep
Maintain a consistent bedtime. Aim to go to bed and wake up at the same time every day, even on weekends.
Ensure a consistent amount of sleep each night. Strive for a steady sleep duration to regulate your body's internal clock.
Plan your last meal or snack 2-3 hours before bedtime to allow time for digestion before lying down to sleep.
Avoid late-day caffeine and alcohol as they can disrupt sleep patterns.
If you choose to nap, limit it to a short duration and avoid late afternoon.
Get exposure to sunlight early in the day. Natural light exposure helps regulate your circadian rhythm and improve sleep-wake cycles.
Regular exercise promotes better sleep but try to finish physical activity at least 3 hours before bedtime.
Practice meditation and deep breathing to clear your mind.
Incorporate relaxation techniques to unwind before bedtime.
Prioritize sleep quality. Create a dark and quiet sleep environment to enhance the quality of your sleep.
Avoid activities like eating, talking on the phone, or watching TV in bed. Designate your bed for sleep and intimate activities only.
Develop a consistent routine to signal to your body that it's time for sleep.
By implementing these tips, you can create a conducive environment and adopt practices that contribute to better sleep quality and overall well-being.
Key Takeaways
Insufficient and poor-quality sleep, along with later bedtimes, are linked to increased food consumption, unhealthy dietary habits, and a higher risk of obesity. Individuals with shorter sleep durations are more prone to snacking and opting for energy-rich foods compared to those with adequate sleep. The negative effects of insufficient sleep extend beyond physical health to impact psychological well-being.
Research consistently emphasizes that adults should aim for 7–8 hours of sleep per night to maintain good health. Getting sufficient, high-quality sleep is not only vital for overall health but also plays a crucial role in making healthier dietary choices and supporting effective weight loss strategies. Studies suggest that individuals focusing on weight loss achieve better results when they prioritize good sleep, as it not only curtails overeating but also boosts physical activity by fostering a more energetic and refreshed wake-up.
It's crucial to recognize that the relationship between sleep and food choices is intricate and can vary based on individual differences. While general trends exist, the specific impact of insufficient sleep on food selection may differ among individuals. Establishing healthy sleep habits is paramount, not only for overall well-being but also for maintaining a balanced and nutritious diet.
For personalized assistance in developing sleep and nutrition habits that enhance overall well-being, consider booking a discovery call with us.
References
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