How Sleep Affects Eating Habits
Most will attest to the fact that when they are tired and sleep-deprived, their eating habits change. I know since having a baby, my hours of sleep dramatically diminished and my appetite and food choices changed as a result. When tired my food choices were high in sugar, about convenience and maintaining healthy food choices was a challenge. This is a pattern often seen.
Whilst this is fine in the short term and necessary in those early newborn weeks. For most parents, sleep deprivation almost becomes a way of life for a few years when your children are really little, and so eating foods that are going to nourish and keep you satisfied is more important than ever.
So, what does the science say?
We know about the importance of sleep and that insufficient sleep is associated with multiple negative health outcomes. But how does lack of sleep affect eating habits?
Studies have shown that a short sleep duration, less than 6 hours a night, is associated with higher energy intake and higher BMI. It is also associated with eating foods higher in fat and sugar, snacking and lower intakes of fruits and vegetables. It’s not that surprising.
But why is this happening and what are the mechanisms?
A lot of the focus in scientific research has been on sleep’s effect on the hormones that regulate appetite. Research has shown that a lack of sleep may be associated with increased hunger cues via hormones. Ghrelin is known as the ‘hunger hormone’ and aids short-term regulation of appetite, increasing levels just before meals. Leptin is known as the satiety hormone and increases when we have had enough food, to signal to us that we are full. Studies have found that shorter sleep duration is associated with an increase in our hunger hormone, Ghrelin which would explain why sleep deprivation could be making you feel hungrier.
Aside from the hormonal mechanisms involved in driving these eating behaviours, our hedonic drive for food may also have an influence. Hedonic pathways refer to the pleasure that we derive from certain foods or reward-based regulation. This can override homeostatic hormonal mechanisms even if we have eaten enough. Neuroimaging has shown that the brain regions involved with pleasure, motivation and reward are disproportionately activated in response to food after disturbed sleep. When you’re tired, reaching for comfort foods that are highly palatable and rewarding is often experienced.
Another theory is simply that being awake more hours of the day means more time to eat and therefore overall energy intake is increased. One study found those with sleep deprivation consume an additional 200 – 500 kcal a day compared to those with better sleep. Again, this seems logical.
Many of these studies are however conducted on shift workers and studies of obesity and weight loss and therefore we must be cautious in drawing comparisons. Nevertheless, the mechanisms seem plausible but further study is needed to confirm these theories. It is clear however that sleep and the way we eat are linked.
So how can we eat to beat tiredness?
Whilst there isn’t a magic bullet and simply doing what you can to prioritise sleep is important there are some nutritional tips to try.
Hydration – Hydration is critical, aim to drink around1.5-2L of water a day. Thirst can sometimes mimic hunger so tuning in and staying well hydrated is important.
Snack planning – Having some pre-prepared snacks ready for when you need them can help. Things such as a handful of nuts, greek yoghurt with fruits and nuts, hummus and carrot/pita bread, energy balls, a slice of wholemeal toast and nut or seed butter.
Protein – aiming for balance and including a source of protein at every meal.
Fibre – Many people are not getting enough fibre in their diet. We should be aiming for 30g of fibre a day. Eating plenty of whole grains such as wholemeal bread and cereals as well as plenty of fruits, vegetables, beans and pulses will help you achieve this.
Foods to help sleep - If you do struggle with sleep there is some evidence around foods that aid sleep. A lot of research has focused on tryptophan, an amino acid present in, for example, cherries, milk, turkey, and edamame can help with sleep as it is used to form serotonin the precursor to the sleep-promoting hormone melatonin. So, including some of these foods may help sleep.
Sleep deprivation is tough. It’s been the toughest part of my motherhood journey but making small, gentle and sustainable changes to your eating habits can support you on your journey to better energy. Nutrition as ever is not one size fits all and tailoring advice to your specific requirements, health and nutritional needs are vital and where I work with people on an individual basis. Please do drop me an email if you wish to know more or fill my contact form.
References:
The global problem of insufficient sleep and its serious public health implications.
https://doi.org/10.3390/healthcare7010001
Sleep deprivation: Effects on weight loss and weight loss maintenance.
https:// doi.org/ nu14081549 10.3390/
Effects of Diet on Sleep: A Narrative Review
doi: 10.3390/nu12040936
NHS - https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
Relationship between sleep and hedonic appetite in shift workers
DOI: 10.3390/nu12092835