By getting the better-quality sleep you can fight junk food cravings and cut the risk of Type 2 diabetes. A study presented at the 2018 national meeting of the Associated Professional Sleep Societies by the researchers from the University of Arizona revealed that by having a better quality of sleep, a person might reduce the risk of night-time snacking and slash the risk of developing Type 2 diabetes.
Researchers of the study examined 3,105 adults by asking them about their consumption of night-time snacks and whether poor sleep quality improved their junk food cravings.
According to the results of the study, 60% of the participants said that they regularly snack at nighttime and two-thirds reported their lack of sleep intensified their cravings. Generally, junk food cravings double your risk of bedtime snacking, which was linked to a greater risk of Type 2 diabetes.
Michael A. Grandner, one of the study researchers, explained that:
“Laboratory studies suggest that sleep deprivation can lead to junk food cravings at night, which leads to increased unhealthy snacking at night, which then leads to weight gain.”
According to the researchers, the findings of the study provide essential information on the link between poor sleep, junk food cravings, and unhealthy night-time snacking. The study also demonstrated how sleep and eating patterns are connected and work together to enhance health.
What Is Considered As Good Quality Sleep?
The National Sleep Foundation released the key indicators of a good quality sleep, which were established by a panel of experts. These indicators were published in the journal Sleep Health and include the following:
- Falling asleep within 30 minutes or less
- Sleeping for at least 85 percent of the total time in bed
- Staying awake for 20 minutes or less after initially falling asleep
- Waking up not more than once each night
How To Improve Sleep Quality
Here are some of the things you can do to improve your sleep quality if you are having a hard time to get a good night’s sleep.
Create A Bedtime Routine
In order to fall asleep faster, relaxation is essential. Doing something regularly an hour before bed will help the brain associate it with sleep. You can relax before going to bed by doing such things as practicing a simple yoga poses, listening to a relaxing playlist, or taking a warm bath to relax.
Have A Schedule And Stick To It
Go to bed and wake up at the same time every day, even on weekends to keep your circadian rhythm on track.
Turn Off The Lights
Lights affect the body clock thus turning off lamps, lights, and LCD screens at least one hour before bed could be of help. If you can’t turn off the lights or screen completely, you can at least dim them to induce sleep.
Be Watchful Of What You Eat And Drink
Stay away from foods and drinks that will keep you awake at night, especially at least four hours before bed. These include chocolate, tea, alcohol, and coffee. You must also avoid going to bed too hungry or full.
Refrain From Tossing And Turning
Avoid looking at the clock when you are trying to sleep. This can elevate the stress hormone cortisol in the body, which makes it more difficult to fall asleep. If you are worried about something, try to write it on a paper to get it out of your head.
Make Your Bedroom Sleep-Inducing
Use curtains to block out light from the outdoors, use a comfortable mattress, sheets, and pillows and paint the walls with a calming color. Keep the room temperature between 60 and 70 degrees Fahrenheit