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Are you craving food? Can Sleep Help You Deal With Sugar Cravings?

Can’t stop craving something sweet? What you might really need is a good night’s sleep.
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Insomnia is associated with unhealthy food cravings and increased appetite.
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When you don’t sleep well, the parts of your brain that control decision-making don’t have the willpower to help you avoid sugary treats and turn to healthier food options.
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Sleep deprivation increases primal drives and reduces executive function, so unhealthy food becomes desirable.
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A recent study found that sleep-deprived brains crave unnecessary food. In fact, sleep-deprived subjects craved savory snacks similar to people intoxicated by marijuana.
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Even shopping for food while tired can be problematic. A study of food purchasing in men found that men who were sleep-deprived purchased more food than those who were well rested.
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But sleeping well is associated with eating healthier foods. A study of teens found that those who are well-rested are more likely to eat healthier foods and consume less fast food.
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A good night’s sleep can be especially helpful for reducing sugar cravings.
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A study published in the Journal of Clinical Nutrition found that sleep deprivation increases the consumption of excess calories, especially high carbohydrate snacks. Study participants who increased their sleep duration reduced their sugar intake after four weeks.

Sleeping Well to Eat Well

Sleeping well at night can help you make healthier food choices, kick sugar cravings, and live an overall healthier lifestyle. Follow these 5 tips below to improve your sleep habits and eat well.

• Commit to sleeping well at night.

  Sleep may not be a top priority on your daily to-do list, but it should be. Getting a good night of sleep gives you the energy and mental clarity you need to think and perform at your best. Meditate to help relieve stress.
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  Give yourself the time you need at night to sleep well, rearranging your schedule and prioritizing activities if needed. Shoot for eight hours of sleep so you can get at least seven hours plus time to fall asleep and wake up on time. Set an alarm at night to remind yourself when you need to wind down and get to bed.

• Be consistent with your sleep habits.
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  A regular sleep routine can help you get better quality sleep.
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  Go to bed and wake up at the same time each night and day, and go through the same bedtime routine every night before bed. It will become easier to fall asleep at night if you’re on a consistent schedule.

• Be careful with light exposure at night.
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  Your circadian rhythm, the brain’s biological clock, relies on cues to indicate what time it is and what you should be doing. When you’re exposed to light, you get the signal that it’s time to be awake, even if it’s bedtime.
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  Exposure to light from screens, overhead lights, even street lights can make you feel more alert than you should at night. Take care choosing the right nightlight for your bedroom, as you want one that does not interfere with healthy sleep.

• Avoid going hungry, especially if you’re tired.
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  When you’re tired, you’re more likely to reach for junk food. And you’re especially susceptible if you’re hungry, too. Make sure you’re eating regularly and not going too long in between meals and snacks.

Sugar often creates a strong craving, and it can be difficult to shake off sugar cravings when you’re tired. Sleep well and maintain healthy sleep habits to give yourself the will power you need to avoid giving in to sugar cravings.
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