Starving At Night: The Link Between Sleep And Hunger

Sleep is one of the most essential parts of our daily lives, but many of us don't prioritise it. A good night's sleep is critical to our health, giving our bodies time to rest, repair and rebuild. A lack of sleep can impact not just your mood, but also your motor skills, exercise performance and immune system. While you're sleeping, your body and brain cycle through various stages, from light sleep to deep sleep. During this time, your body's cells start their work, repairing your muscles, growing and strengthening neurons in your brain, and fortifying your body's damaged cells. However, if you don't eat enough during the day, you may not have enough energy for your body to carry out these processes, leading to restless sleep or frequent waking during the night. Eating a light, carb-filled snack before bed can help induce sleep by increasing the level of sleep-inducing tryptophan in the blood.

Hunger stimulates the hormone ghrelin, which can wake you up at night

Hunger stimulates the production of the hormone ghrelin, which can wake you up at night. Ghrelin is often referred to as the "hunger hormone" as it signals to your brain that your stomach is empty and it's time to eat. It is produced and released in the stomach and travels through the bloodstream to the brain, where it acts on the hypothalamus, the part of the brain that regulates hunger, mood, thirst, and other important functions.

Ghrelin levels typically rise when the stomach is empty and decrease once a person has eaten. This can lead to a continuous state of hunger and make it challenging to maintain weight loss. In addition, ghrelin affects a person's sleep/wake cycle, taste sensation, and reward-seeking behaviour. Poor sleep is associated with increased ghrelin levels, which can lead to increased appetite and hunger.

Research suggests that hunger can disrupt sleep. Insomnia, for example, may be worse on an empty stomach. Going to bed without eating can make it harder to fall asleep and may cause you to wake up in the middle of the night due to hunger. Studies have also shown that inadequate sleep stimulates the hunger hormone ghrelin, which can lead to increased hunger and food intake the next day.

Therefore, it is important to find a balance and go to bed with some food in your stomach, but not too much. A light, carb-filled snack before bed may be helpful in achieving this balance.

Eating a light, carb-filled snack can induce sleep

Eating a light, carb-filled snack can indeed induce sleep. Carbohydrates are a key energy source for the brain, muscles, and nervous system. They include sugars, starches, and fiber, and can be categorized into simple and complex carbs. Simple carbs are quickly broken down by the body and don't keep you full for long. They can also cause rapid blood sugar spikes, especially when eaten alone. On the other hand, complex carbs are broken down more slowly, keeping you satisfied for longer and promoting more stable blood sugar levels. They are found in foods like vegetables, fruits, whole grains, and beans.

Research has shown that a high-carb diet increases REM sleep, which is important for memory processing and mood regulation. This may be due to insulin's effect on tryptophan regulation, an amino acid that aids in the production of melatonin and serotonin, both hormones linked to sleep and feelings of well-being. Additionally, certain nutrients and hormones found in carb-rich foods promote sleep. For example, tryptophan, found in turkey and fish, promotes serotonin production, while melatonin, found in dairy and cherries, induces sleepiness.

When choosing a bedtime snack, it is important to opt for complex carbs that will provide a more sustained release of energy throughout the night. Some examples of light, carb-filled snacks that may help induce sleep include:

• Whole grain bread or crackers with peanut butter
• Lean cheese on whole grain crackers
• Fortified cereal with milk
• White rice
• Oatmeal
• Whole-grain oats or granola with yogurt or milk
• Tortilla chips with salsa
• Bananas

These snacks provide a combination of complex carbohydrates, protein, and healthy fats, which can help promote stable blood sugar levels and induce sleep. However, it is important to note that individual responses to different foods may vary, and it is always advisable to maintain a well-balanced diet and consistent meal times to promote healthy sleep.

Fatty foods can disrupt sleep

Fatty foods can have a negative impact on your sleep quality. Eating high-fat foods, especially saturated fats, has been linked to reduced sleep quality. This is because fatty foods can contribute to painful heartburn and make you feel uncomfortably full, which can lead to obesity—a well-known risk factor for sleep apnea. Obstructive sleep apnea causes repeated pauses in breathing during sleep due to blocked airways.

Not only can fatty foods disrupt your sleep, but they can also affect your hormones. A diet high in fat can impact your cortisol levels, which are crucial for waking up in the morning. If you don't eat enough, your cortisol levels can peak too early, causing you to wake up earlier than desired.

Additionally, fatty foods can interfere with your body's production of melatonin, a crucial hormone for regulating sleep. Melatonin is produced from tryptophan, an essential amino acid found in many foods. Without enough tryptophan in your diet, your melatonin production may be affected, making it harder to fall and stay asleep.

To improve your sleep quality, it is recommended to avoid fatty foods, especially close to bedtime. Instead, opt for a balanced diet that includes adequate amounts of protein, complex carbohydrates, and healthy fats. This type of diet will provide your body with the necessary nutrients to support a good night's rest.

Avoid caffeine, nicotine, spicy and acidic foods before bed

Caffeine is a stimulant that can make it difficult to fall asleep, cause lighter sleep, and increase the number of times you wake up during the night. It can also make you get up to go to the toilet, disrupting your sleep. Caffeine can be found in tea, coffee, chocolate, and cola drinks, as well as less obvious sources like certain sodas, root beer, and chocolate. It's best to avoid caffeine for at least 4 hours before bedtime, or even after lunchtime if you have sleep problems.

Nicotine is also a stimulant that can make it harder to fall asleep and stay asleep. Research has shown that nicotine is linked to insomnia. It's best to avoid smoking close to bedtime, or ideally, not at all.

Spicy foods can cause heartburn, which can wake you up from your sleep. One study found that eating spicy food before bed increased the amount of time it took to fall asleep and reduced the amount of slow-wave sleep.

Acidic foods can also cause heartburn, which can disrupt sleep. Examples of acidic foods to avoid close to bedtime include citrus fruits (lemons, oranges, grapefruits), tomatoes (marinara sauce, ketchup, tomato soup), marinated foods (pickles, olives), dairy products (milk, yogurt, cheese), and foods with vinegar (salad with vinegarette, vinegar on bread).

A light snack before bed may be beneficial

The body carries out important physical repair work between 10 pm and 2 am, such as muscle building and strengthening. From 2 am onwards, the body focuses on mental repair work, including processing the previous day's experiences and solving problems. Eating a light snack before bed ensures the body has sufficient energy to perform these functions optimally.

However, it is important to choose the right kind of snack. Carbohydrate-rich snacks are a good choice as they increase the level of sleep-inducing tryptophan in the blood. Tryptophan is an essential amino acid that the body cannot produce on its own. It is converted into serotonin, which is then converted into the melatonin hormone, responsible for regulating the sleep-wake cycle.

When choosing a bedtime snack, opt for healthy carbohydrates such as whole-grain crackers, fresh fruit, a small bowl of cereal with milk, or a few cookies. Pairing carbohydrates with a source of tryptophan, such as milk or chicken, can further enhance sleepiness. Just be mindful of the portion size and avoid heavy meals close to bedtime, as they can cause discomfort and disrupt sleep.

Additionally, it is best to avoid caffeine, nicotine, spicy foods, and acidic foods close to bedtime, as these can interfere with sleep. Instead, focus on nutritious choices and a consistent bedtime routine to promote a good night's rest.

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