10/09/2021
The effects of sleep on eating behavior and eating on sleep are interrelated, and without the regulation of these two processes, gastrointestinal health and eating behavior are questionable.
⠀
Unsurprisingly, sleep deficit increases the risks of obesity due to the fact that several hormones are regulated by light, sleep, and meal timing.
⠀
Levels of growth hormone, melatonin, cortisol, leptin, and ghrelin are highly correlated with sleep. Therefore, people who deliberately / involuntarily delay bedtime (YouTube series, late work, daily work, nursing mothers) the next day:
⠀
1, may feel the need to eat more food that is comfortable for them:
⠀
Sweet / fat / salty (chips, herring, sausages, cake, chocolate)
⠀
1. They can feel less satiety and be motivated to eat in excess of the norm (the sensation - I eat, but I can not get enough)
⠀
2. May be tempted to eat more often than usual and choose not full meals, but constant eating throughout the day
⠀
3. May not feel the need to eat breakfast, but compensatory overeating in the evening
⠀
Late (less than 3 hours before bedtime), large-volume dinners, in turn, also have a bad effect on sleep - they make it more superficial, provoke reflux of stomach contents with heartburn, coughing, snoring and a tendency to sleep apnea (respiratory arrest)
⠀
Late supper = poor sleep = sleep deprivation in the morning = excessive food cravings throughout the day. The circle is complete.
⠀
!!! Intermittent fasting, which tells you to skip breakfast, have a late lunch, and then have a plump dinner, isn't exactly the right tactic!
⠀
Therefore, if you want to normalize your eating behavior, start your food choice with your responsibility zone - regulate your sleep.
