The results of a new study published by the
American Heart Association.
If you find yourself reaching for the ice cream and cookies
on a daily basis, it might be because you simply aren’t getting enough sleep.
A new study published this year by the American Heart
Association measured the sleep quality and dietary patterns of
nearly 500 women. They participated as part of the AHA Go Red for
Women program, a year-long study of sleep patterns and
cardiovascular risk.
Researchers discovered that the less people slept and the
poorer the quality of sleep they did get, the more the women consumed added
sugars, saturated fats and caffeine.
Women in the study who didn’t sleep well or didn’t sleep
enough consumed an additional 500 to 800 calories on average per day.
Overall, women in the study who didn’t sleep well or didn’t
sleep enough consumed an additional 500 to 800 calories on average per day.
They exceeded recommendations for total and saturated fat intake, as well as
added sugars and caffeine, but failed to meet recommendations for whole grains
and fiber. Younger women who slept poorly also consumed less dairy.
It makes sense — after a restless night you may reach for a
large coffee and donut to throw some caffeine and sugar at the situation. Sugar
and caffeine may be a quick fix for when we’re feeling a little bleary-eyed,
but they can lead to long-term health problems. Foods high in added sugars and
unhealthy fats are also linked to health conditions and diseases, including
type 2 diabetes, heart disease and obesity.
One reason that a lack of quality sleep might lead to
overeating is because it’s believed to stimulate hunger, and/or suppress
hormone signals that communicate fullness, the study said.
It can be a vicious cycle, though. Eating these types of
foods later in the day can lead to gastrointestinal discomfort, which in turn
can affect the quality of our sleep. Acid reflux can occur, for example.
Get your sleep fix
Instead of grabbing a sugar fix to keep you awake, try to
look into the reasons why your sleep may be poor to begin with. It’s always
advisable to practice good “sleep hygiene.” This
means making sure your bedroom is dark and cool while you’re sleeping, and that
there are no extraneous lights, such as blue light from a cell phone.
It’s also important to develop a wind-down routine and
improve your diet. If you suffer from insomnia, consult your doctor. Try not to
eat too close to bedtime or you may develop “milk and
cookies disease” — a sleep disorder brought on by too much
sugar and dairy.
The good news is, this is your written permission to sleep
more, something we can all get behind. And if it leads to a little weight loss,
even better.
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