Staying up late can negatively affect your dietary habits, causing high-calorie cravings. Learn how to avoid common late-night nutrition pitfalls.
According to a 2018 international review published in Advances in Nutrition, night owls tend to eat fewer fruits and vegetables and consume a higher amount of calories from alcohol, caffeine, sugar and fat than their early bird counterparts. These poor nutritional habits can lead to being overweight or obese and a number of diseases and chronic conditions, including cardiovascular disease, some types of cancer and Type 2 diabetes.
If going to bed earlier is not a realistic option for you, improve your nutritional choices with the following tips:
• Ask yourself if you are hungry. People often eat out of boredom. The next time those midnight cravings strike, stop and ask yourself if you are really hungry or just filling the time.
• Fill up on protein- and fiber-rich foods. If you need a snack, reach for foods packed with protein and fiber, which can make you feel full longer.
• Get enough sleep. Multiple observational and epidemiological studies have found a connection between sleep deprivation and obesity. Whether you go to bed as soon as the sun sets or early in the morning, you should strive for a full seven to nine hours of shut-eye.
• Plan out your meals. By eating a variety of balanced, nutritious meals throughout the day, you provide your body with the energy it requires and reduce the chances of falling victim to a late-night fridge raid.
• Turn off the screen. Eating while watching TV, playing video games or scrolling through your social media feed can lead to overeating and reduce the amount of satisfaction you get out of your meal.
Snacks that promote sleep
Shift work disorder, a condition in which your circadian rhythm is thrown off because of working during natural sleeping hours, is linked to a variety of diseases, chronic conditions, safety issues and mental health problems. If you work odd hours, safeguard your health by protecting your sleep, keeping your bedroom dark and quiet and limiting caffeine toward the end of your shift. Other treatment options include certain over-the-counter or prescribed medications, melatonin and light therapy.
Did you know certain foods can actually help you fall asleep? Try one of these healthy snacks the next time you need to sleep.
• Cottage cheese is a lean source of protein packed with tryptophan, an amino acid necessary to the body's production of serotonin, an important brain chemical associated with feelings of well-being. Low levels of serotonin can result in insomnia and depression.
• Fruits are often great sources of melatonin, a hormone that helps regulate the body's sleep-wake cycle. Whole tart cherries, tart cherry juice, bananas, pineapples, kiwis and oranges are particularly abundant in this sleep-provoking hormone.
• Nuts, specifically almonds and walnuts, are also great sources of melatonin. Plus, nuts are rich in protein and heart-healthy fats.
Tidbits
• The Sleep in America Poll 2018 finds 65 percent of adults agree sleep supports next-day effectiveness, but only 10 percent make sleep their top priority: fitness/nutrition (35 percent), work (27 percent) and hobbies/interests (17 percent).
• While drinking alcohol may put you to sleep quickly, your nightcap can leave you tossing, turning and missing out on important REM sleep, the fourth and deepest stage of sleep. This can lead to memory problems and difficulty concentrating.
• It's not just lack of sleep contributing to weight gain for adults. Although metabolism slows as people age, much of the weight gain that occurs as people grow older stems from reduced physical activity and appetite control.
Are you having trouble sleeping? Talk to your health care provider about scheduling an appointment with the Siloam Springs Regional Hospital Sleep Center. Visit NorthwestHealth.com if you need assistance finding a provider or for more information about Sleep Medicine services at SSRH.
About Siloam Springs Regional Hospital
Siloam Springs Regional Hospital is a 73 licensed bed facility with 42 private patient rooms. It is accredited by the State of Arkansas Department of Health Services and The Joint Commission. Some services include inpatient and outpatient surgery, emergency medicine, medical, surgical and intensive care units, obstetrics, outpatient diagnostic services and inpatient and outpatient rehabilitation. With more than 50 physicians on the medical staff, Siloam Springs Regional Hospital provides compassionate, customer-focused care. SSRH is an affiliate of Northwest Health, one of the largest health networks in Northwest Arkansas, and through that affiliation is a member of the Mayo Clinic Care Network, a select group of independent health systems that work closely with Mayo Clinic to improve the delivery of health care and better serve their patients and their communities. Siloam Springs Regional Hospital is located at 603 N. Progress Ave. in Siloam Springs. For more information, visit NorthwestHealth.com.
Community on 02/20/2019