YMCA Healthy Living Magazine Spring 2022 | Page 9

When it comes to eating well and maintaining your best health , not many of us tend to think of sleep as an important factor . But let ’ s delve momentarily into the science of hunger and eating behaviours – and you may be surprised .
A number of observational studies have noted a relationship between lack of sleep and higher body weight . Some of these studies have also shown changes in metabolism and inflammation levels in poor sleepers , which can help explain this association .
In one well-designed study , restricted sleep ( 4.5 hours / night , over four days ) was shown to increase our body ’ s natural endocannabinoid ( eCB ) system . This system is crucial in the brain ’ s regulation of appetite and hunger levels . Essentially , this study showed that when we ’ re sleep deprived , our food choices are affected . Our drive for calorie-dense foods ( high in starch , sugar and fat ) appears to get stronger , and our normal ability to resist the urge for these foods ( eg . hot chips , cake ) may be impaired .
Hunger hormones : Ghrelin and leptin
Ghrelin and leptin are hormones acting as neurotransmitters – communicating with our brain and digestive system .
} Ghrelin stimulates various parts of our brain to increase hunger and food-seeking behaviours .
} Leptin , on the other hand , increases feelings of fullness and satisfaction , and helps us to stop eating ( and stop thinking about food ).
These two hormones fluctuate throughout the day , helping to regulate our food intake . When we sleep , leptin levels in our blood rise , reducing and delaying the normal hunger feelings we would get when we ’ re awake and our stomach is empty .
Studies show that sleep deprivation increases our ghrelin levels throughout the day , as well as lowering the leptin levels in the blood . Here , we see a clear biological reason why we may seek out food more often , and eat larger amounts before feeling full when we ’ re in a chronically under-slept state .
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MAKE YOUR BEDROOM A SLEEP SANCTUARY , WITHOUT DISTRACTIONS LIKE PHONES , BRIGHT LIGHTS , LAPTOPS OR THE TV .

Conclusion
Improving your sleep habits can be a key tool to help you eat better . Here are some tips :
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Prioritise sleep – plan a suitable bedtime and have a wind-down routine each night , that tells your body it ’ s time for rest ( making it easier to fall asleep ). Try listening to a sleep-cast or mindful meditation .
Our bodies love routine , so going to bed at the same time and rising at the same time are very helpful for ensuring good quality sleep . Doing this will help you wake up feeling refreshed . Most people need between 7-8.5 hours each night .
Avoid caffeine and other stimulants – especially in the later part of the day . Limit alcohol intake ( which affects sleep quality and quantity ) and try to have alcohol-free days .
Make your bedroom a sleep sanctuary , without distractions like phones , bright lights , laptops or the TV . Keep the temperature to around 18 degrees if you can .
YMCA HEALTHY LIVING MAGAZINE 9