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Feeling more hungry than usual? Expert reveals it could be due to this

If you’re feeling hungrier than usual, it could be because of your sleeping habits.

Experts say that human hunger is linked to circadian rhythms, meaning that not getting enough sleep can increase your appetite.

Dr. Christopher Rose, a California nutritional biologist, explained in a conversation with Fox News Digital that a sleep-deprived body “seeks energy through food.”

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“Sleep and eating are closely linked because they are commonly involved in both metabolic signaling and the body’s circadian rhythms,” he said.

“Just like we train our bodies when to expect to sleep, we also train when to expect to eat based on typical mealtimes and eating patterns throughout the day.” It becomes part of our daily circadian cycle.”

Experts say that human hunger is linked to circadian rhythms, meaning that not getting enough sleep can increase your appetite. (St. Petersburg)

Dr. Rose says sleep deprivation disrupts hormonal signaling, particularly cortisol, which affects “metabolic rate and the key hormones leptin and ghrelin.”

These hormones are involved in controlling hunger and energy expenditure, he noted.

Rose says extreme disruptions to circadian rhythms, such as insomnia or “all-nighters,” can have “ripple effects” throughout the body.

“Sleep and eating are closely related.”

”[This] “It can disrupt our natural rhythms and cause problems with biological signaling, changes in hormone levels, chemical signaling and neurological function,” he said.

“These imbalances can cause excessive hunger and appetite, as our bodies, deprived of the energizing benefits of sleep, try to compensate by getting more energy from food.”

woman is lying awake in bed

According to experts, staying up late at night can disrupt your body’s natural rhythms. (St. Petersburg)

Poor sleep quality can impair cognition, reduce brain function and impair impulse control, experts say.

When these effects combine with craving for more, the body “desperately seeks it out.”[s] ‘self-fueling’ could lead to excessive food consumption, Rose warned.

suppress appetite

It can be hard to ignore your appetite, but Rose suggested some healthy ways to break the cycle of increased hunger and sleep deprivation.

It’s best to avoid snacking at bedtime, as the energy from the snack can keep you awake, she says.

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“Generally speaking, the best bedtime snack is nothing at all,” Rose says. “Eating food right before bed can cause a huge influx of nutrients and energy into your body, disrupting the natural circadian communication that controls your sleep cycle.”

“Additionally, eating before bed can stimulate the desire to eat more, further disrupting sleep,” he continued. “Small snacks are usually not enough to meet your body’s satiety threshold and can lead to more hunger during the night.”

Woman eating donuts and drinking soda in the kitchen

“It’s best to avoid junk food, classic ‘midnight munchies’ foods like cookies, ice cream, pizza, and especially alcohol,” experts say. (St. Petersburg)

According to Dr. Rose, it’s best to eat at least four to six hours before you fall asleep so your body can fully metabolize food and store excess energy that can interfere with sleep.

“To avoid blood sugar spikes, focus on foods that have a low blood sugar impact and are slow to digest, such as low-fat proteins, healthy nuts, and fibrous vegetables,” he said.

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It’s also best to avoid traditional “midnight munchies” foods such as junk food, cookies, ice cream and pizza, he advised. “Alcohol in particular has been shown to have a particularly negative impact on sleep quality.”

Despite the preconception that breakfast is the most important meal of the day, Rose suggested following your body’s natural hunger cues.

“Breakfast is just like any other meal, it’s not the be-all and end-all for your daily health,” he said.

A woman sits in front of an empty plate.

“If you’re not hungry in the morning, it’s best to follow your body’s natural cues rather than forcing yourself to eat out of obligation,” Rose advised. (St. Petersburg)

“If you’re not hungry in the morning, it’s best to follow your body’s natural cues rather than forcing yourself to eat out of obligation.”

Rose says research shows that intermittent fasting can have positive effects on blood sugar control, cognition and cholesterol levels, so skipping breakfast from the diet may be a health issue for some people. He said there could be some advantages.

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One easy way to boost your energy and satiety throughout the day is to drink warm green tea or other balanced energy drinks that contain caffeine and L-theanine to help keep you from feeling irritable or having a crash. “It provides sustained energy without any energy loss,” Rose said.

how to sleep

According to experts, the food you choose determines the quality of your sleep.

“Sleep quality can be altered by many nutritional factors, including blood sugar spikes, total caloric intake, vitamin and nutrient deficiencies, supplements, meal timing, etc.,” Rose said.

“Many studies have linked insomnia and poor sleep quality to a higher risk of obesity.”

split your sleep and eat

According to experts, what you eat determines the quality of your sleep. (St. Petersburg)

It’s also important to avoid deficiencies in vitamins A, C, D, E, K, calcium, and magnesium, which can affect sleep quality.

“Of these, magnesium supplementation may be the most beneficial. It is estimated that 75% of Americans are currently deficient, and magnesium supplementation may help calm the mind and improve sleep quality. ” Rose added.

“Insomnia and poor sleep quality are associated with higher risk of obesity.”

According to Rose, the most important thing to maintain good sleep and eating habits is to keep your daily schedule as consistent as possible, regardless of your lifestyle.

“Stabilizing circadian rhythms helps to avoid disruptions in hormones, chemicals, and neurons that can be caused by irregular circadian communication, which affects cognition, mood, hunger signaling, and sleep.” “This will help improve the quality of our products,” Rose said.

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“Eating the same meals and the same amounts at the same times each day and maintaining a consistent sleep schedule can help retrain your body’s circadian rhythms and signaling, so you can work at unusual times and eat at different times. It becomes normal for your body.”

Experts have suggested bulk meal prepping as a way to cut down on cooking time while ensuring you have “healthy, consistent meals” on hand when you need them.

Woman preparing a nutritious meal in advance

Rose said meal prepping is a great way to save time and ensure you’re getting nutritious food. (St. Petersburg)

To get even better sleep, Rose recommended purchasing tools like earplugs, night masks, and blackout curtains to avoid distractions.

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“If needed, melatonin supplements can help you fall asleep faster, stay asleep longer, and accelerate adaptation to new sleep schedules by normalizing sleep hormone production and circadian communication.” “It helps us do that,” he added.

For more health articles, visit foxnews.com/health.

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