Wednesday, 17 October, 2018

Sleeping More Could Help You Cut Down On Sugar And Lose Weight

Wednesday Wednesday
Ben Pena | 10 January, 2018, 22:54

The participants who received sleep consultations were advised to avoid caffeine before going to bed, start a relaxing night time routine and not go to bed feeling too full or hungry.

Free sugars are added to foods by manufacturers or in cooking at home and are also present in honey, syrups and fruit juice.

Sleeping for longer each night is a very simple lifestyle intervention which could decrease intake of sugary foods and lead to some generally wholesome diet, as reported by some King's College London analyze.

Half of the group underwent a "sleep hygiene" programme that involved a 45-minute appointment with a consultant with the aim of extending their sleep by between 1 and 1.5 hours a night. In the United States, that number looks much the same: The Centers for Disease Control and Prevention (CDC) reports that one in three adults is not getting the suggested seven-hour nightly minimum.

We know sleep is good for our physical and mental well health - now it turns out that getting a few extra winks a night can also work wonders for our diets.

As a result, the trained half stayed in bed for 55 minutes longer and slept for an extra 21.

Those who managed to spend more time in bed and increased their sleep duration reduced their intake of sugars by around 10 grams, and also ate less carbohydrates.

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In the trial, 21 volunteers who slept for less than the recommended seven hours a night, were sent to counselling to learn how to change their habits so that they could sleep for longer.

Lead researcher Haya Al Khatib added: 'We have shown that sleep habits can be changed with relative ease in healthy adults using a personalised approach.

The team suggested that any new sleep routine will take some time to get used to.

"It can be hard to make healthy lifestyle choices when we're exhausted and so getting a good night's sleep might be more important than we think".

All the participants had a motion sensor on their wrists which kept a record of their sleeping hours and also record the amount of time they spent in bed before sleeping. This further strengthens the link between short sleep and poorer quality diets that has already been observed by previous studies.

She added: "We hope to investigate this finding further with longer-term studies examining nutrient intake and continued adherence to sleep extension behaviours in more detail, especially in populations at risk of obesity or cardiovascular disease".

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