As if you needed more reason stay in bed a little bit longer…
Research suggests that a little more time spent in bed can help you to eat less sugar.
Does this mean that it’s fair to say that you can do literally noting and still lose weight? Not quite, but let’s talk this one through. A 2018 study published in the American Journal Of Clinical Nutrition found that getting at least 7 hours of sleep helped people to eat less sugar—and a factor that helped people get more shut eye? Spending more time in bed! Now that we have your attention…
In the randomized controlled trial, researchers took 42 healthy adults who reported sleeping between 5-7 hours per night and had them wear sleep trackers and keep food and sleep diaries. Half of the participants received advice on how to get more sleep (like not going to bed hungry or too full and avoiding caffeine) and half received no such advice. 86% of those who received the advice actually spent more time in bed, and half of them got more sleep too. Don’t fall asleep yet—this is where this gets interesting: researchers found these “extended sleep patterns” to be associated with a reduction in sugar intake. Participants consumed, on average, 10 grams fewer added sugars per day–and on average, people who spent more time in bed ended up eating 10g less sugar than they used to! People who were getting more sleep also ate fewer carbs overall too. As if we needed another reason to stay in bed…
It’s no secret that diet affects sleep and insomnia, or that the quality of your sleep effects your diet and weight loss efforts too. With that being said, a few takeaways to take to bed:
- Lack of sleep leads to decreased concentration and brain function, as well as blood sugar imbalances and overeating
- Eating proper portions of high fiber and protein meals throughout the day (breakfast, lunch, snack, and dinner) will help you feel full between meals and support healthy blood sugar levels, which will lead to a more restful nights sleep.
- Being well–rested helps you to make educated and mindful decisions about what you are eating throughout the day, and helps you to steer clear of unhealthy foods.
- Both the quality and quantity of your sleep effect the hormones that control feelings of hunger and fullness, and thus impact your weight loss efforts.
- Aim for at least 7.5 hours of sleep for a good night’s rest that will help prevent you from overeating the next day—or eating things that are, well, not F-Factor approved.
- It’s simple: fall asleep, don’t fall for diet pitfalls! Stay asleep, stay on track.
Sleep well and stay snuggly, F-Factor Friends!