Sleep, an appetite regulator?
Nighttime is the longest period of fasting. In order to withstand it and avoid waking 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 appetite. Therefore, if your sleep period is reduced, the secretion of leptin is just as much, while that of ghrelin will increase. As your appetite increases, you are often tempted to consume foods rich in sugars and fats.
Did you know?
The 2012 INSV-MGEN survey reveals that nearly two-thirds of French people sleep 6 hours or less per night. Although everyone's needs are different, the average is between 7 and 8 hours for adults.
What should you put on your plate to sleep well?
The composition and timing of meals can influence the quality of your sleep. Some foods induce sleep, while others can be stimulating and disrupt sleep.
Carbohydrates.
Studies have shown that sugary foods have the ability to promote sleep. This is thought to be due to the increased glucose levels. Carbohydrates stimulate the production of serotonin, a neurotransmitter essential for the secretion of melatonin. The latter is a hormone that promotes sleep.
Did you know?
Sugar has this effect on serotonin if consumed during periods of rest. During physical exercise, carbohydrates will inhibit serotonin synthesis and therefore sleep onset.
Proteins.
It is generally not recommended to consume protein in the evening. Indeed, proteins, which are more difficult to digest, stimulate dietary thermogenesis and disrupt sleep. Also, some proteins are rich in tyrosine, an amino acid that is used to produce dopamine. The latter is a hormone that increases motor activity and aggression. However, tryptophan is an amino acid that promotes sleep. Indeed, to produce serotonin, tryptophan is also required. The latter is an amino acid that the body cannot synthesize and that must be provided 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. It is therefore necessary to 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 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
- almonds
- pumpkin seeds
Lipids.
While the impact of excess fat (just like excess sugar) on weight is well established, the effects on sleep are little known. During the day, excessive consumption of fatty foods promotes drowsiness. The same principle applies if they are consumed in the evening. They will lead to sleep fragmentation. Meals in the OKR LIGHT range 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 some tips for sleeping well?
Here is a 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 soda.
- Avoid tobacco: Tobacco is also a stimulant that delays falling asleep and makes sleep lighter.
- Maintain a regular sleep schedule: It's important to train your body to follow a regular sleep/wake rhythm by getting up and going to bed at the same time. You don't want to disrupt your internal clock.
- Have a favorable environment: Your bedroom should provide the ideal conditions to promote sleep. It's more comfortable to sleep in a cool, quiet, and completely dark room.
- Take a hot bath: this helps you relax and helps you fall asleep while improving the quality of your sleep.
