Nutrition News Flash
-- By Becky Hand, Licensed & Registered Dietitian
Burning the midnight oil could be giving you the munchies the next day. A small study found that lack of sleep might trigger individuals to eat more. Twelve young men slept for only four hours on two consecutive nights. Then hormone levels and hunger ratings were recorded:
* The hormone leptin, which alerts the brain that it is time to stop eating, was 18% lower.
* The hormone ghrelin, which triggers hunger, was 28% higher.
* The men showed a 24% increase in assessing their "hunger rating" following the sleep restriction. The rise in obesity has occurred simultaneously with the decline in time spent sleeping. Currently only about 25% of young Americans get 8 to 9 hours of sleep a night. In 1960, 41% received 8 to 9 hours of sleep nightly.
Action Sparked
Additional studies are needed to confirm this initial study. However, consistently getting a good night’s sleep (at least 8 hours) may be one of the answers to maintaining a healthy weight. This sensible recommendation may be one of the easier lifestyle changes to make. Too busy for that much sleep? Try getting to bed an hour earlier each night when you can. Maintaining the same bedtime (and alarm time) each day (including weekends!) can also stabilize your circadian rhythm.
http://www.sparkpeople.com/resource/wel ... asp?id=651
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I found this quite interesting, because I have noticed this myself. Days when I am sleep deficient are when I eat and eat, even though I can feel myself full. It is like the stop button is broken. I'm glad to see it studied and the mechanisms figured out.
I also find that going to bed around 11 and getting up at 6 each morning helps my balance as well. If I go later or get up later, I am "off" for the day, with headaches and missing regular body functions. Weekend or not, it works best for me to get up and get moving
eta:
A bit more I googled on this study:
http://www.annals.org/cgi/content/summary/141/11/846
http://www.ajcn.org/cgi/content/abstract/89/1/126
