Rid yourself of your junk food cravings by improving the quality of your sleep

Fight your junk food cravings and cut the risk of Type 2 diabetes by getting better-quality sleep. A study presented at the 2018 national meeting of the Associated Professional Sleep Societies revealed that having better-sleep quality might reduce the risk of night-time snacking and slash the risk of developing Type 2 diabetes.

For the study, researchers from the University of Arizona examined 3,105 adults by asking them about their night-time snack consumption and whether poor sleep quality enhanced their junk food cravings.

The results revealed the 60 percent of the participants said they regularly snack at nighttime and two-thirds reported their lack of sleep intensified their cravings. In general, junk food cravings doubles the risk of bedtime snacking, which was linked to a greater risk of Type 2 diabetes. (Related: How to Avoid Junk Food You Can’t Resist + Vanilla Custard Recipe.)

“Laboratory studies suggest that sleep deprivation can lead to junk food cravings at night, which leads to increased unhealthy snacking at night, which then leads to weight gain,” explained Michael A. Grandner, one of the study researchers.

According to the researchers, the findings of the study provide essential information on the link between poor sleep, junk food cravings, and unhealthy night-time snacking. The study also demonstrated how sleep and eating patterns are connected and work together to enhance health.

What is considered as good quality sleep?

The National Sleep Foundation released the key determinants of a good quality sleep, which were established by a panel of experts. These key indicators of quality sleep are included in a report published in the journal Sleep Health. These include the following:

• Sleeping for at least 85 percent of the total time in bed
• Falling asleep within 30 minutes or less
• Waking up not more than once each night; and
• Staying awake for 20 minutes or less after initially falling asleep

How to improve sleep quality

If you are having a hard time to get a good night’s sleep, here are some things you can do to improve your sleep quality:

• Have a schedule and stick to it – Keep your circadian rhythm on track by going to bed and waking up at the same time every day, even on weekends.
• Be watchful of what you eat and drink – Refrain from consuming foods and drinks that will keep you awake at night, especially at least four hours before bed. These include coffee, tea, alcohol, and chocolate. In addition, avoid going to bed too full or hungry.
• Create a bedtime routine – Relaxation is essential to fall asleep faster. Doing something regularly an hour before bed will help the brain associate it with sleep. Listen to a relaxing playlist, practice simple yoga poses, or take a warm bath to relax your self before going to sleep.
• Turn off the lights – Lights affect the body clock. Therefore, turn off lamps, lights, and LCD screens at least one hour before bed. If you can’t turn off the lights or screen completely, you can at least dim them to induce sleep.
• Make your bedroom sleep-inducing – Use curtains to block out light from the outdoors, paint the walls with a calming color, and use a comfortable mattress, sheets, and pillows. Keep the room temperature between 60 and 70 degrees Fahrenheit.
• Refrain from tossing and turning – Avoid looking at the clock when you are trying to sleep. This actually elevates the stress hormone cortisol in the body, which makes it more difficult to fall asleep. If you are worried about something, try to write it on a paper to get it out of your head.

Read more news stories and studies on the bad effects of junk foods by going to Addiction.news.

Sources include:

Diabetes.co.uk

SleepFoundation.org

Sleep.org