Sleep, a regulator of appetite?
Nighttime is the longest fasting period. In order to resist it and not wake up in the middle of the night to eat, your body will produce a hormone: leptin. It is called the satiety hormone. It has the ability to reduce food intake and stimulate energy density. Conversely, during the day, you will secrete another hormone: ghrelin. It has the opposite role to leptin. It stimulates the appetite. Therefore, if your sleep period is reduced, the secretion of leptin is equally reduced while that of ghrelin will increase. As your appetite increases, you are often tempted to eat foods high in sugar and fat.
Did you know ?
INSV-MGEN 2012 survey reveals that nearly ⅓ of French people sleep 6 hours or less per night. Even if everyone's needs are different, the average is between 7 and 8 hours for adults.
What to put on your plate to sleep well?
The composition and timing of the meal can influence the quality of your sleep. Some foods induce sleep while others will be stimulating and disrupt falling asleep.
Carbohydrates.
Studies have shown that sugary foods have the ability to help you fall asleep. It is the effect of the increase in glucose which would be responsible. Indeed, carbohydrates stimulate the production of serotonin, a neurotransmitter essential for the secretion of melatonin. The latter is a hormone that facilitates sleep.
Did you know ?
Sugar has this effect on serotonin if it is consumed during rest. During physical exercise, carbohydrates will slow down the synthesis of serotonin and therefore sleep.
The proteins.
It is generally not recommended to consume proteins in the evening. In fact, proteins, which are more difficult to digest, stimulate food thermogenesis and disrupt sleep. Also, certain proteins are rich in tyrosine, an amino acid which is used to produce dopamine. The latter is a hormone that increases motor activity and aggressiveness. However, tryptophan is a sleep-friendly amino acid. Indeed, to produce serotonin, you also need tryptophan. The latter is an amino acid that the body cannot synthesize and which must be supplied through food. Tryptophan is said to be an essential amino acid. It is present in certain proteins and allows the production of serotonin in the brain. Serotonin helps regulate your mood and prepare you for sleep. For serotonin to be synthesized, the concentration of tryptophan must be higher than that of other amino acids. We must therefore favor proteins rich in tryptophan and lower in tyrosine. A meal rich in carbohydrates and low in protein increases the concentration of tryptophan in the body and facilitates its passage to the brain. All of this will therefore promote the production of serotonin and therefore melatonin.
Foods rich in tryptophan.
Foods rich in tryptophan are:
- dried vegetables (lentils, chickpeas)
- brown rice
- the banana
- the almonds
- pumpkin seeds
Lipids.
Although the impact of excess fat (like excess sugar) on weight is well established, little is known about the effects on sleep. During the day, excessive consumption of fatty foods promotes drowsiness. It's the same principle if they are consumed in the evening. They will cause sleep fragmentation. Meals from the Feed range. LIGHT are low in fat and sugar.
It is advisable to eat dinner 2 to 3 hours before going to bed and to avoid large meals.
What are the tips for sleeping well?
Here is the list of simple tips to implement, in addition to diet, to promote sleep.
- Avoid stimulants after 3 p.m.: falling asleep will be delayed by coffee, alcohol and sodas.
- Avoid tobacco: tobacco is also a stimulant that delays falling asleep and makes sleep lighter.
- Have a regular sleep schedule: it is important to accustom your body to a regular wake/sleep rhythm by getting up and going to bed at the same time. You should not disturb your internal clock.
- Have a favorable environment: your bedroom must have the ideal conditions to promote your sleep. It is more pleasant to sleep in a cool room, without noise and in complete darkness.
- Take a hot bath: this helps you relax and helps you fall asleep while improving the quality of your sleep.
