we sleep our bodies repair damage done to muscle and other tissues of the
body, reduces stress, allows the mind to be refreshed and helps us stay
focused throughout the day. Getting solid, deep sleep is one of the greatest
things your can do to ensure a healthy body and mind.
We've all been sleep deprived. We have been up with sick children, working
or studying all night for an exam etc. Just about everyone has spent a night with
a troubled mind, tossing and turning thinking about things we have to
accomplish. Whatever the reason, lack of sleep affects us in major ways!
Research has shown too little sleep decreases productivity, weakens the
immune system, causes hormonal imbalances, and increases risk for stroke,
heart disease and cancer. In fact it has been shown that performing tasks while
over tired has the same affect as being drunk!
Sleep deprivation also has an impact on our nutrition. Below are some ways missing out on those zzzzz can affect your nutrient intake.
Larger Portions
Your body will require more fuel to make up for the lack of rest. According to a 2012 study completed by Mayo Clinic*, subjects were studied over an eight day period. Those who were sleep deprived consumed an average of 549 calories more per day. This could lead to a pound of bodyweight gained each week! They attribute the overeating response when sleep deprived to the body's over production of a hormone called ghrelin which signals feelings of hunger and reduction of the hormone leptin which signals being full.
*webmd.com
Craving Snacks - specifically late night.
With late nights and working or studying, it has been shown we tend to snack during those events. These extra calories tend to be stored as body fat because when we are tired, we tend to not workout as hard or skip the workout all together!
Increased consumption of carbs and high fat foods.
Sleep deprivation, like too much alcohol consumption usually leads to consuming foods that are higher in fats and carbs. A 2013 study found that not only do we tend to eat high carb, high fat foods when we are sleep deprived but also fail to register the consequences of our food choices.*
*well.blogs.nytimes.com
Meal times may vary.
By having disrupted sleep patterns, your eating times may change. This will mean you may not be hungry when your daily meals are scheduled. It could also mean you're eating later in the evening. Having dinner around 8 or 9 pm will not allow for the body to efficiently digest and utilize nutrients because the metabolism slows to prepare your body for rest. By consuming a larger meal later in the evening, it disrupts sleeping patterns which will perpetuate loss of sleep and bad eating habits over time!
Your calories may not be nutrient dense.
Besides eating more calories, more often to sustain energy, your caloric intake may lack essential nutrients. When we are tired, we tend to grab coffee, energy drinks, snacks on the run etc. These foods tend to be higher in sugar and lower in complete proteins and complex carbohydrates. We then become full on foods that lack a balanced macro and micronutrient make up.
Getting solid, uninterrupted sleep each night is not only important for mental alertness, and emotional stability, but also for reaching your fitness goals. Perhaps one of the reasons you're not reaching weight loss goals or increased muscle growth may be attributed in some part to not having a structured sleep regimen. We tend to focus on getting our workouts completed and are conscientious of our nutrient intake. Could we be overlooking another key component to our quest for a healthy body?