It is no secret that the size of our population is increasing. And I do mean outwards rather than in numbers. Discussions as to why this is the case are numerous. Anything from the type of food that we eat, the serving size, gut toxicity and hormones can contribute.
A recent study (St-Onge, March 2011) has found that not enough sleep can contribute. The study found that women ate around 328.6 extra calories a day compared to men who ate 262.7 extra calories a day when tired.
Having worked night shift for some years, this really comes as no surprise to me. Without adequate sleep it is difficult to motivate oneself to cook a healthy meal. For me personally, waking up after only a few hours sleep, always ended up in a trip to the fridge. Having witnessed what gets eaten on night shift by my fellow workers in the hospital (sweets & lollies, chips from the vending machine etc.), it is also of no surprise that sleep deprived people put on weight.
But when it comes to putting on weight and sleeping irregular hours, other factors also come in to play. The body has its own 24 hour clock called the circadian rhythm which is programmed for sleeping and eating at specific times of the day. For example our adrenal hormones are raised early in the mornings to support us becoming active as we prepare ourselves for the day. Our digestive function is supposedly at its most active at 8am in the morning. So going to sleep at this time of day is fighting against these inbuilt functions.
Stress can often be the cause of problem sleep, especially if a person is waking between 2 and 3 am. Raised cortisol levels can be the result of stress. These hormones are glucose based so can disrupt the burning of fat.
As tempting as it may be to stay up late to watch a movie or to go out clubbing at 10 o’clock at night, remember that these habits do not support your health. If working night shift is unavoidable, plan ahead to ensure that you have plenty of healthy food available in the house, otherwise you may be tempted to grab the first thing at hand when you wake up hungry. Take a packet of nuts to work with you – nibbling on these is a healthy option that provides a good source of protein, fat and carbohydate. If you take food to work, you are less likely to join in the early morning sugar hit that many of your work mates will be relying on to get them through their shift. Try to avoid eating 4 hours prior to sleep time or having caffeine drinks late into your shift. This will only make sleep matters worse. And be prepared to change your exercise habits – abandoning them while doing night work will not help with sleep or burning those extra calories that might sneak in each day.
For more information about fat loss and how to avoid heart disease, diabetes and insulin resistance see How to Stop Metabolic Syndrome, Naturally.
