One-third of Americans do not get enough sleep, which can have detrimental effects on decision-making and weight management.
Chronic insomnia and sleep deprivation can lead to late-night snacking and unhealthy food cravings, potentially causing weight gain.Â
A lack of sleep increases cortisol levels, promoting fat retention. Conversely, dieting can also disrupt sleep patterns. Calorie restriction during the day can lead to nighttime cravings and sleep disturbances. Eating meals too early can leave you hungry at bedtime, making it challenging to sleep. Dieting affects hormone levels, contributing to sleep problems.
Balancing hunger and fullness is crucial while dieting. Overeating before bed impairs sleep, as does going to bed hungry due to calorie restriction. Dietary choices also impact sleep quality, with high-carb diets disrupting sleep and nutrient-rich foods improving it.
Severe calorie restriction raises cortisol levels, potentially causing early awakening. Diet-induced insulin imbalance can interfere with sleep, and disrupted sleep disrupts hunger and satiety hormones, increasing food cravings. Hydration is essential, but late-night water consumption leads to frequent bathroom trips.
Snacking before bed with foods rich in tryptophan, magnesium, zinc, folate, and B vitamins can aid sleep during dieting. Balanced, light meals throughout the day are better than loading meals at specific times. Limiting caffeine and alcohol intake close to bedtime can improve sleep quality. Making informed dietary choices and maintaining hydration can help mitigate the sleep disruptions caused by dieting.
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