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We’ve all been there. Whether it was a stressful day at work, or one lies ahead, tossing and turning at night is an unfortunately common experience for Americans. According to the CDC, 1 in 3 Americans aren’t getting enough sleep, but inadequate sleep could have a number of effects on your health. From weakened immunity to mood changes to high blood pressure, not getting enough rest can lead to a number of dangerous conditions. But one side effect of exhaustion that many people don’t realize is overeating and weight gain. If you are on a weight loss journey, one of the most important elements to your success is getting good rest.
But how exactly are poor sleep and weight gain linked? “Many studies have linked sleep to appetite control. When we sleep more we don’t get as hungry, but if we are deprived of sleep, we tend to eat more calories and crave unhealthy foods.” says Carrie Bonfitto, NC, BCHN, a Los Angeles-based wellness expert and the author of What to Cook, Why to Eat It, “Recently, researchers were able to identify that less sleep elevated the endocannabinoid system. This bodily system (only discovered in 1998) is best known for being activated by chemicals found in marijuanna. So you might say that not sleeping enough gives you “the munchies.”
Your diet is at the heart of how you feel, so what are some foods that may be negatively impacting your sleep? “Alcohol is number one for messing with your sleep. Yes, it can help you fall asleep, but drinking before bed actually causes you to wake up more throughout the night and can inhibit REM sleep and lead to sleep deprivation,” Bonfitto says, “You also want to watch out for foods that contain tyramine which stimulates the brain. Bacon, cheese, chocolate, sausage, ham, tomatoes, eggplant, sauerkraut, sugar, and red wine all contain this amino acid and are no-no’s before bed.”
Just as diet can break your sleep quality, it can make it too. Bonfitto shared her favorite thing to eat after a sleepless night that will prevent overeating and keep your energy stabilized.
“Opt for a raspberry yogurt smoothie—it’s really important to hydrate after a sleepless night because you lose more body water when you are awake. Something like a smoothie with lots of liquid is a great choice. Then you want to fill up with fiber to suppress your appetite and raspberries are one of your best choices at 8 grams of fiber per cup. Plus the Vitamin C in the berries will give you a little boost. Adding plain greek yogurt to the smoothie provides protein for sustained energy.” Smoothies are a great breakfast option because they’re easy to make and perfect for taking on the go. They’re also relatively cheap to buy ingredients for, so they’re the ultimate healthy meal on a budget.
A healthy lifestyle is all about balance and flexibility; sometimes facing stress in our lives is unavoidable, so it’s important to make tweaks when necessary. If you’re struggling with poor sleep and low energy, make sure to bridge the gap with a diet that can pick up the slack.
