Sleep Affects Food Choices
There is no question as to whether or not eating habits affect heart health. Foods that are high in sugar and refined flours (think sodas, baked goods, etc.) are a common source of excess calories in the diet, as many people find it hard to limit the intake of such foods.These foods also can lead to dramatic blood sugar elevations in some people, which can have a negative affect on heart health.
Many people get frustrated and find it nearly impossible to change their habits, but it is not common knowledge that different lifestyle factors can affect impulse control and ability to make better choices. A study recently published in the journal Sleep compared 2 groups of people; one group had 5 nights of 9.5 hours of sleep opportunity, the other group had 5 nights of 6.5 hours of sleep opportunity. The 6.5 hour group consistently ate more added sugar, foods with higher glycemic load (this is basically the load of carbohydrate that causes a rise in blood sugar; higher glycemic load means it causes a more dramatic blood sugar elevation), drank more sweet drinks, and ate less vegetables and fruit. There were also differences seen in total fat and calories consumed. It should be noted that the test subjects in this study were adolescents, but there is no reason to think it doesn’t apply to older individuals, plus there have been studies on other age ranges finding that choice-making was worse after sleep deprivation.
Another reason why this is a problem is that shorter sleep tends to lead to more dramatic blood sugar responses to meals compared to when a person is well-rested.
If you’re looking to improve your eating habits, you have to make better choices. A well-rested brain is much better at higher order thinking, and therefore breaking old habits, than a chronically sleep-deprived brain.
Good habits to promote sleep include:
– Avoid bright lights at night, especially LED (such as those found in tv, computer, and phone screens) and fluorescent lights that are bright-white or bluish in color.
– See bright light in the morning. A morning walk is a great way to do this. Caution: Do not ever look straight at the sun.
– Do not eat too close to bed.
– Do not exercise intensely too close to bed.
– Consider meditating in the evening.
– Cool your home off at night. Studies have found that temperature range of 68-72 degrees can promote sound sleep.
Source:
Duraccio KM, Whitacre C, Krietsch KN, Zhang N, Summer S, Price M, Saelens BE, Beebe DW. Losing sleep by staying up late leads adolescents to consume more carbohydrates and a higher glycemic load. Sleep. 2022 Mar 14;45(3):zsab269. doi: 10.1093/sleep/zsab269. PMID: 34919707; PMCID: PMC8919201.
