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How More Sleep Can Lead to Better Food Choices

Counting calories, tracking sugar, avoiding alcohol — for all the effort that many of us put into losing or maintaining weight, what if you could help yourself in a significant way by something as simple as getting the right amount of sleep?

A recent study shows just that: Getting more shut-eye might help you fight off cravings for junk food.

The study looked at people of average weight who were not getting the recommended seven to nine hours of sleep per night.

The participants were separated into groups – some kept their sleep habits of less than seven hours, and some tried extending their sleep by about an hour and 15 minutes.

At the end of four weeks, the people who logged more sleep saw a reduction in sugar intake of about 10 grams.

The need for energy

The results are not surprising, says psychologist Leslie Heinberg, PhD. Dr. Heinberg, who is Section Head for Psychology in Cleveland Clinic’s Center for Behavioral Health Department of Psychiatry and Psychology and Director of Behavioral Services for the Bariatric and Metabolic Institute, did not take part in the study.

If you’re feeling lethargic because of a lack of sleep, you might turn to food for the energy to power through, she says.

In addition, when people are sleep-deprived, they tend to gravitate towards certain types of foods – usually those that give a rush of energy. These foods are more likely to be simple carbohydrates, or higher in sugar or fat.

While these types of foods may provide an initial rush, they will leave us with a crash later and eventually lead to weight gain, she says.

The impact of one small change

This study shows how a small change, such as going to bed a little earlier, can help us feel better for weight maintenance and for our overall well-being, Dr. Heinberg says.

Good sleep hygiene isn’t just for people who are overweight or working on weight loss – it’s important for everyone.

“Just getting a little more sleep can help you lose weight, but it’s also going to help you focus better; it’s going to help your mood, help your irritability; make you a safer driver, and more productive at work,” Dr. Heinberg says. “Just that little behavior change can have an enormous positive cascade on a lot of different health behaviors and health outcomes.”

Getting enough sleep is just one part of the weight-loss puzzle, she says. You have to take care of yourself to eliminate eating as a way of coping.

“When we think about managing weight or losing weight, it’s hard to simply focus on diet and exercise, because other behaviors, such as managing stress, getting a good night’s sleep, can play an important role as well,” she said.

Complete results of the study can be found in the American Journal of Clinical Nutrition.

SOURCE: https://health.clevelandclinic.org/how-more-sleep-can-lead-to-better-food-choices/


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Practice Policy Update Regarding COVID-19

Dear Patients:

Our patients, employees and family are our top priority at Long Island Spine Specialists, P.C.

We ask you to not visit any of our locations if you have symptoms such as fever, sneezing, coughing and possible shortness of breath.

Please cancel your appointment and re-schedule once you are feeling better and are no longer suffering with symptoms.

Only non-symptomatic patients will be seen. No exceptions.

Accompanying family members – including children – are asked to remain in the waiting area and will not be allowed to enter the exam rooms.

During this time of high concern regarding the spread of COVID-19 (Coronavirus) we are taking extra precautions to maintain the highest possible standards of safety and cleanliness. Please be advised that we are carefully following recommendations from both the CDC and WHO and are here to help guide you through this time if needed.

Some steps we are taking to keeping safe:

  1. We know how important cleanliness is and always maintain the highest standards of cleanliness. To further offer you peace of mind, we have increased the frequency of the cleaning of our office.
  2. Rest assured that hand washing is strictly followed. Hand sanitizer is available to all staff and patients.
  3. Additionally, if you have recently traveled to a country with high rates of the coronavirus or have been on a cruise, please reschedule your visit for at least 14 days from your return date. We will gladly accommodate your needs to reschedule. At that time, a telehealth interface can be arranged if necessary.

Find up-to-date and accurate information on the Centers for Disease Control and Prevention (CDC) website and feel free to reach out with questions.

- Your team at Long Island Spine Specialists, P.C.

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