What the Heck How to Stop Snacking: The Link Between Cravings and Sleep
Here's the truth, when I am at home (which is everyday working), there are days I find myself on a never-ending snack cycle. One of the most challenging parts of the day for my clients and others seems to be the pull to eat or drink sugary foods, especially at night. Another concern many women express is poor sleep.
What is the connection between snacking, sweets, cravings, and sleep?
Without adequate sleep, quality sleep, and consistent snacking, you are at a hormonal disadvantage. Both induce further cravings for sugar and caffeine—making your said willpower to avoid or curb cravings near impossible.
Sleep is critical to healthy blood sugar levels, gut health, and slowing down aging. People who sleep 5 hours per night are 50% more likely to be obese than those who sleep 7-8 hours. ¹
Snacking may not be harmful in and of itself, but will a snack lead to overeating? Is it beneficial for your gut, brain, and hormones? Will it spike up blood sugar levels throughout the day? Does it negatively impact your health and aging? Are you mindful of what and how much you are eating?
Mindless snacking can be detrimental to your overall well-being in numerous ways. If you find yourself snacking every two to three hours and then do not move in between these meals, this very well may place you in a hyperglycemic state (an abnormally high concentration of glucose in the blood). Hyperglycemia leads to coronary heart disease, stroke, and diabetes.
Hang in there with me - I will share positive, proactive approaches to curb cravings and improve your sleep.
Mindless Snacking
Is the Easiest and Fastest Way To Gain Weight
Dysregulates your blood sugar levels increasing Insulin Resistance and contributing to metabolic diseases.
Leads to faster aging damaging the powerhouse cells of the body.
Overeating through the day and later into the evening will disrupt the quantity and quality of sleep.
Hormones and other cells communicate in the brain and body, impacting sleep, cravings, and hunger.
When you do not get adequate sleep or have excess fat tissue Leptin, a hormone produced in the fat cells that communicate to your brain to stop eating, loses its ability to sense that you have had enough to eat.
Then there's Ghrelin, which is activated by neurons in the brain to eat. What triggers Ghrelin is lower glucose levels. Low glucose levels occur when you eat more frequently and have high then low glucose levels, which is started by one night of poor sleep, eating too many carbohydrates, and inability to decrease stress.
The other part of the equation is the growth hormone Insulin. Healthy insulin levels have a critical role in body weight/fat, metabolism, and appetite. Too much Insulin released from the pancreas makes you store more body fat and puts you at greater risk of Type 2 diabetes, obesity, and other metabolic diseases. When you do not get enough sleep, your insulin levels increase, triggering a blood sugar rollercoaster, and the body cannot burn fat for energy/fuel.
Here is that vicious cycle - Elevated Insulin causes more cravings and fat gain - both of these will disrupt sleep cycles and keep you awake at night, beginning the process yet again. One night of poor sleep will raise the stress hormone cortisol, which will make you feel hungry, more stressed, and disrupts healthy bacteria in the gut. ²﹐³
Takeaway: To decrease cravings, tame the blood sugar fluctuations, and burn body fat, 7 - 9 hours of sleep per night is critical.
Positive Actions you can take
Start first thing in the morning - Exposing your eyes to ultra-violet light - The Sun - first thing in the morning will set your circadian rhythm for the day and reduces appetite. Go outside at the first sign of light, no sunglasses, no sunscreen, and allow sun into your eyes for 2 - 30 minutes. Do not stare straight at the sun to avoid sun damage to the eyes.
Exercise/Walk - Working out and walking will improve your sleep. Include a 10-minute walk every night after dinner for improving blood glucose regulation and digestion.
Please turn off all screens once it is dark. The light from digital devices will keep you from falling asleep as it disrupts the hormones needed for sleep and raises your stress hormones.
Avoid caffeine after 12 PM - When you get that afternoon slump, caffeine is not the answer. Chances are you need a quick break, so stand up and go outside for 10 minutes; you will feel reenergized. For a treat, enjoy an herbal tea, and in the evening, opt for a cup of chamomile tea.
Close the Kitchen - Load your plate with nutrients, including fiber-rich vegetables, protein, and healthy fats. If you have a craving before bed, try a warm glass of water with a squeeze of lemon, the old trick of brushing your teeth, or add a little real sea salt (Redmond's Real Salt is my fav) to a glass of lemon water.
Journal before bed - Do a brain dump of all the to-do's for the following day, of your frustrations, worries, doubts, and then finish with gratitude. Journaling will calm your mind and nervous system for a better night of sleep.
It is ok to get a little help - There are times when sleep supplements (like Melatonin) can be more than helpful but, not all supplements are effective or accurate according to the label.*
Your most energetic and happy self is possible with an excellent night of sleep and the ability to decrease your stress response.
The key to optimal health and fat loss is not only nutrition. Sleep and stress management are foundational. Sleeping and perceiving stress better is essential to overcoming cravings and emotional or mindless eating.
Try it tonight - turn off the electronics, don't drink any alcohol, take a hot bath, and enjoy a good night of rest.
As always, I am only an email or phone call away. I welcome the time to chat.
Sources
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2831987/
2. https://www.ncbi.nlm.nih.gov/books/NBK547676/
3. https://www.technologynetworks.com/immunology/news/gut-microbiome-affected-by-poor-sleep-326513
* Many supplements do not use GMP (Good Manufacturing Practices), and what is listed on the label is not always what is in the supplement.