How Sleep Affects Diet

Sleep is an essential component to a healthful diet because sleep dictates control over our hunger & satiety  hormones- ghrelin and leptin. High levels of ghrelin makes someone feel hungry and low levels may lead to a reduced appetite. Leptin tells the brain when the fat cells are full, leading to less food consumption. Shorter sleep duration is associated with low levels of leptin and high levels of ghrelin, increasing appetite. Have you ever not gotten a good night’s sleep and felt ravenous the next day? A tired person is not only functioning sub-optimally mentally but their hormones are dictating what and how much they eat.

Sleep Tips:

·      Turn off all bright lights 1hr prior to bedtime

·      Put phone in a different room 1hr prior to bedtime

·      Go to sleep and wake up around the same time every day (even on weekends, if you can)

·      Avoid caffeine consumption after 12pm and limit caffeine consumption to 1 cup/day

·      Avoid high fat or large meals 3hrs prior to bedtime

·      Avoid drinking too many liquids 1hr prior to bedtime

·      Establish a nighttime routine that relaxes you…some examples include a facial cleansing routine, essential oils, lighting a palo santo stick, a nighttime meditation and soothing music

·      Make contact with the Earth’s surface by walking barefoot outside and expose the face to sun without sunblock for at least 5 minutes upon waking- a good night of sleep actually begins in the morning

·      Engage in at least 30 minutes of physical activity per day- this could be as simple as brisk walking

·      Avoid refined carbohydrates throughout the day- aim for complex carbohydrate consumption throughout the day to encourage stable energy levels