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You’re tired almost all the time, and you want junk food. It turns out that that may not be a coincidence. In fact, did you know that if you’re sleep deprived, you can crave junk food more strongly? This can lead to overeating and weight gain. To celebrate National Nutrition Month in March, keep reading this post to learn more about sleep hygiene, how it can affect your desire to eat, and ways you can improve your sleep hygiene and your nutrition.
What is sleep hygiene?
Simply put, sleep hygiene refers to good, healthy habits that you help you maintain quality sleep. These include getting sufficient quantity of sleep, providing a relaxing environment for you to sleep in, and consistency in when you go to bed and wake up. Keeping up sleep hygiene can make all the difference and help you have restful nights and better days. On the other hand, having poor sleep hygiene can have devastating effects on your health, including your nutrition.
How does a lack of sleep influence my nutrition?
A 2018 study published in JNeurosci, an official journal of the Society for Neuroscience, found that participants who were sleep deprived placed more subjective value in food compared to non-food items. They also found junk food much more desirable. This result confirms what other studies in the past have found—that a lack of quality sleep can contribute to overeating and a risk of obesity. When you don’t get sufficient sleep, your brain turns to food to give it the reward it seeks. As a result, your brain craves even more “rewarding” foods, such as sugar and other junk food items. When you’re fully rested, your desire for unhealthy foods diminishes, making it easier to make better food choices.
What can I do to improve my sleep hygiene?
Luckily, there are a lot of little lifestyle changes you can make to get a more restful night’s sleep, including the following:
- Go to bed and wake up at the same times every day, even on the weekend.
- Get a sufficient amount of sleep, between 7 and 9 hours every night.
- Keep your room at a comfortable temperature, quiet, dark, and relaxing.
- Don’t use electronic devices in the bedroom.
- Physical activity can help you fall and stay asleep.
- Avoid consuming large meals, caffeine, and alcohol 4 hours before bedtime.
- Don’t sleep on your back if you snore or have sleep apnea.
If you’ve tried these sleep habits and still suffer from insufficient sleep, you can also seek the help of a sleep dentist, who is certified by the American Board of Dental Sleep Medicine. Such an expert can help diagnose and treat sleep problems, such as sleep apnea, through appliances and specialized treatment.
In the end, the quality of your sleep can affect more than just the time you spend in bed every night. It can make it much more difficult to adhere to a healthy diet and lead a healthy lifestyle. It is worth the time and effort you to put into your sleep hygiene to ensure that you give yourself the best possible chances of maintaining nutritious food choices. For additional help with getting enough sleep, contact a qualified sleep dentist near you, so that you can rest easy night after night.
About the Author
Dr. Shelley Shults has four board certifications. She is a board-certified registered nurse, a general dentist, a family nurse practitioner, and a dental sleep medicine practitioner. As a Diplomate with the American Academy of Dental Sleep Medicine, she has decades of dental experience. At Powell Dental Sleep Solutions, she and her staff offer expert care and treatment for sleep issues, including sleep apnea. To schedule an appointment with her, you can call (614) 396-9310 or click here.