Are you one of those who when you finish eating asks if there is a sweet or a chocolate for dessert? Do you prepare unhealthy snacks between meals? Although it is more common than we think, these behaviors have led us to generate bad eating habits, among which we can highlight an excessive consumption of sugars and junk food.

However, did you know that sleeping longer can help decrease your sugar intake during the day? In an investigation by the Department of Nutrition and Diabetes Sciences at King’s College London, sleep and intake patterns of 42 people were examined. Half of this group of participants received advice to improve sleep (aromatherapy and relaxation exercises), while the other group was not given recommendations.

At the end of the study, the researchers noticed that the people in the first group managed to extend their sleep time up to 1.5 hours and the impressive thing is that these participants showed an eating pattern with less sugar consumption and less incidence of sugary cravings during the day. So now you know, if you want to consume less sugar during the day, sleep more at night.

The American Academy of Sleep Medicine and Sleep Research Society recommends that an adult should get 7 to 9 hours of sleep a day to promote good health.

So that you can sleep better, we recommend the following:

-Avoid using electronic devices at least 30 minutes before sleeping, as the light from the screens can cause you to take longer to sleep.

-Do not consume caffeine or foods high in sugars for at least 2 hours before going to sleep.

-Create a relaxation routine that includes soft sounds, aromatherapy and breathing exercises.

We would like to remind you that although these options are very good to help you control your mid-afternoon cravings, the essential key to maintaining a good state of health will always be to eat healthy, smart and sufficient.

Autor: Nerissa Álvarez

Revisión por: Betzabe Guido

Referencias

Al Khatib, H. K., Hall, W. L., Creedon, A., Ooi, E., Masri, T., McGowan, L., … & Pot, G. K. (2018). Sleep extension is a feasible lifestyle intervention in free-living adults who are habitually short sleepers: a potential strategy for decreasing intake of free sugars? A randomized controlled pilot study. The American journal of clinical nutrition, 107(1), 43-53.

Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep, 2015, vol. 38, no 6, p. 843-844.