The study size is tiny (only 16 participants), but this isn’t the only research looking into associations between sleep and eating. Too little sleep can spur some less-than-ideal food choices, including serving yourself larger portions, and a hankering for junk food, thanks to some complicated hormonal changes that occur when you don’t get sufficient shuteye.
In case you were wondering, I did not take to the highway on less than three hours of sleep – and that, for the second night in a row. I was recently asked how I am able to wear as many different hats as I do, and I answered that I protect my sleep like a precious jewel.
I have been a poor sleeper my whole life (as my father loves to remind me.) In my 40s I learned to both nap and sleep well at night. The first time I tried it, I slept from 4 AM to 9:30 in the morning, with the little kids running around me.
Sleep deprivation leads to all sorts of other health issues including depression and weight gain. And the statistics, risks, and impacts are, to the say the least, alarming, with estimates that roughly one third of Americans qualify as sleep-deprived. Millions of Americans feel compelled to short change our sleep for brief or extended periods – due to school, work, and family.
And a study presented last year at a meeting of the American Heart Association showed that sleep deprivation is associated with consumption of an extra 500 calories a day.
In answer to your question on how to get to sleep regularly, a few hard and fast rules should do it. Then, if dealt an abbreviated night of sleep, they might be able to recoup here, there, or anywhere – rather than staying awake by ingesting extra calories.
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