It is known that inadequate amount of sleep affects our eating habits, appetite, weight gain and metabolic functions of the organism. Yet, there is insufficient information about the way various diets and eating regimens impact sleep patterns. One contemporary research has embarked on evaluating the connection between eating and sleeping habits of over 45 hundred people. According to the data there are distinctive eating tendencies when comparing short and long sleep. 

So, how do diets of those, who sleep less differ from the ones, who sleep more?

The research has identified a few attention-grabbing tendencies. Participants were divided into four different groups, according to their daily length of sleep:

• Very short duration – less than 5 hours
• Short duration – 5-6 hours
• Normal duration – 7-8 hours
• Long duration – 9 hours or over

Following are few of the eating specificities, discovered for the different groups:

• Very short sleepers had the least diverse diet, drank the lowest amount of liquids, ingested the least amount of calories and lycopene (an antioxidant, contained in fruits and veggies).
• Short sleepers had the highest calorie intake level, but less vitamin C and selenium. They also had the tendency to drink very little water. However, this group consumed highest amounts of lutein and zeaxanthin than the rest.
• Normal sleepers appeared to have the most diverse diet, which is considered to be the best option.
• Long sleepers were inclined to intake minimum amount of calories and theobromine (an alkaloid, contained in cocoa and tea), as well as choline and carbohydrates. Interestingly, this group appeared to consume the most spirits.  

Be that as it may, scientists are still not sure how to interpret the results. At this stage they use the data as a basis for future research. 

“Future research will show whether there these interconnections are the result of appetite disorders, excessive or insufficient sleep, and whether (and how) nutrients affect the psychological aspects of sleep regulation. In addition, the data could help us expand our knowledge of the complex relationship between eating habits and sleep and the potential role of the diet in the “sleep – excess weight” correlation and other cardiometabolic risks.”

Some products are acknowledged for helping or disturbing sleep

Many have grown with the regular glass of warm milk before bed, helping them fall asleep faster. As adults, they pass the tradition by having a cup of soothing chamomile infusion, known for its relaxing properties, every night. 

Cherries, on the other hand, contain high dosage of melatonin, aka “sleep hormone”. This is the reason a glass of cherry juice is thought to be the perfect option for long and qualitative sleep. Almonds and spinach have high magnesium concentration, which relaxes muscles and makes us sleepy. 

As you know, there are foods that have the opposite effect. Every product that contains excessive amounts of caffeine disrupts sleep. The same goes for spicy products, consumed right before sleep – they all make it harder or cause inability to fall asleep at night. You should also avoid sugary foods and grain products before going to bed as they upsurge levels of blood sugar and make it difficult to go to sleep. Furthermore, later at night, once you’ve somehow managed to fall asleep, glucose levels sharply fall. This condition is known as hypoglycemia, it might cause you to awaken and be incapable to falling back to sleep. 

How are appetite and body mass affected by sleep?

In case you go to bed late (whether you choose to do so, or because of problems falling asleep) it is likely you end up unable to perform your job adequately the day after and experience changes in appetite. When you suffer from sleep deficiency, levels of the hormone controlling the sense of fullness – leptin, drop, whereas meanwhile hunger hormone (ghrelin) levels upsurge. A 2010 research shows that individuals who have only been sleeping for 4 hours two nights in a row:

• Leptin drops by 18%
• Ghrelin rises by 28%

Such a concoction results in increased appetite, especially for sweets and pastries. Scientists suggest that this is the result of insufficient sleep blocks brain’s reactions to insulin. This way the brain “thinks” it needs more sugars in order to function adequately. 

If you are suffering from chronic sleep disorder, respectively sugar cravings, this surely will result in weight gain. Researches indicate that insulin sensitivity in sleep disorder patients drops by 16%, fat cells insulin sensitivity declines by 30%, nearing values of diabetics and obese people. 

This will surely lead to upsurge of body mass, as insulin resistance blocks the body’s capability to metabolize fats. Likewise, this leads to increased risk of developing hyperglycemia. To sum up, sleep disorder is a pre-diabetic condition, which could greatly affect your wellbeing. 

WHEN you eat is just as important as WHAT you eat

For a long time now, scientists have been alarming that if you eat late in the evening, or in the small hours, when you should be asleep, this alters the body’s biological clock and leads to increase in body mass. For example, non – natural light, including the one from your PC or TV, stimulates the nerves and provokes staying awake, perhaps eating, when you should be sound asleep. 

In a research, mice that were under low light all through the night for 8 weeks, they gained 50% more weight, compared to those staying in dark at night. There was also an increase in glucose intolerance – prediabetes sing. Both groups of mice were given identical amount of food and had matching activity. Specialists are certain that the results are applicable to humans. 

When mice were exposed to light during the night, they were feeding at sleep time, resulting in weight gain. At a different time, scientists gave them food at the appropriate feeding times and the animals did not put on extra mass, despite the fact that the light was on through the night. In other words, despite the fact that our biological clock tells us when to fall asleep and wake up, light stimulation actually navigates it. The biological clock, on the other hand, controls metabolism. So, disturbance of light and darkness signals results not only in confusion of feeding hours, but also in metabolic disorder and excess kilos. 

Should the most abundant meal be in the evening?

Times and again we have heard that the morning meal is most important. Yet, there are specialists who think that avoiding breakfast, and stressing on dinner, is more intact with our biological clocks. 

For example, Ori Hofmekler, author of “The Warrior Diet”, believes that:

“As a species we are nocturnal eaters, our bodies are inherently programmed for night eating. All of our activities, including nutrition are controlled by our automatic nervous system, which operates in accordance with the circadian clock. During the day, our sympathetic nervous system (SNS) places the body in an energy expenditure mode, while at night the parasympathetic nervous system (PSNS) turns it in a mode of energy supply and rest. 

These two parts of the central nervous system complete each other’s functions just like yin and yang. SNS, which is stimulated by movement and fast – paced daily life, keeps us awake and active, so we can withstand stress and hunger throughout the day. Conversely, PSNS, which is stimulated by evening meals, makes us relax and fall asleep with a better ability to absorb and replenish ingested nutrients all through the night. This is how the automatic nervous system operates under normal conditions. 

However, this system is at risk of being disrupted. When you eat at the wrong time, namely during the day, you block SNS, instead triggering PSNS, which makes you feel tired and sleepy during the day. Instead of expending energy and burning fat, you preserve energy and accumulate fat.” 

Ultimately, do we eat in a way that ensures we have a sound sleep? Scientists have yet to discover the intricate relationship between eating and sleep. One of the certain facts is that people with normal sleep all have a diverse diet.