SLEEP DEPRIVATION LEADS TO INCREASED FOOD INTAKE

A new analysis of existing studies concludes that when we get inadequate sleep, we tend to overeat on the following day.  Researchers pooled the results of 11 sleep and intake studies that included 172 participants.  The study designs varied, but they all tested people after a night of restricted sleep, usually about four hours, and then after a night of normal rest.

On the day after sleep-deprived and sleep-adequate nights,  participants were offered a breakfast buffet or scheduled meals later in the day. The scientists recorded calorie intake and tracked energy expenditure with heart rate monitors and other electronic devices.  They found that after a night of limited sleep, people consumed an average of 385 extra calories the next day, roughly the equivalent of a frosted cupcake or a serving of fries. They also consumed more fat and less protein.  While sleep deprivation increased intake, the amount of energy individuals burned was similar after restful and sleep-deprived nights.

Why does inadequate sleep lead to extra calorie intake?  Some research indicates sleep deprivation impacts the hormones that control appetite.  There is also evidence that a lack of  sleep heightens the desire to seek food as a reward.  For example, a 2013 report found that the brains of sleep-deprived people responded more urgently to pictures of fattening food, inspiring cravings even when the participants were full. At the same time, the sleep deprived brains experienced a drop in activity in the region of the brain associated with careful decision-making, indicating an increased propensity to yield to cravings.

What to do:  Feed your body right by sleeping 8 hours a night or as close to that as possible.  Also, on days following nights that had too little sleep, try to be especially deliberate about your food choices by planning ahead and making a point of avoiding situations that might trigger unhealthy choices.  Help protect against increased hunger by maximizing satiety with extra water, adequate lean protein, and fiber-rich food choices.

Source:

Al Khatib HK, Harding SV, Darzi & Pot GK.  The effects of partial sleep deprivation on energy balance: a systematic review and meta-analysis.  European Journal of Clinical Nutrition.  Published online in advance of publication 2 November 2016.  DOI: 10.1038/ejcn.2016.201

Adapted from articles available at:

http://www.nytimes.com/2016/11/02/well/eat/sleep-poorly-you-may-eat-too-much-the-next-day.html

http://www.msn.com/en-us/health/wellness/the-less-sleep-we-get-the-more-we-might-eat/ar-AAjIF7Z?li=AA5LBhu&%25252525252525253Bocid=spartandhp

http://newswise.com/articles/sleep-deprivation-may-cause-people-to-eat-more-calories