Meeting sleep recommendations can lead to smarter snacks

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New studies show that missing more than 7 hours of sleep per night, which is recommended, may reduce the chances of choosing a treat than those who meet the guidelines with closed eyes.

An analysis of data on nearly 20,000 American adults showed a link between not meeting sleepy Eat recommendations and snack-related carbohydrates, additional sugar, fats, and caffeine.

The preferred non-meal food category has been identified —Salty snack Sweets and non-alcoholic beverages are the same for adults. Sleep habitsHowever, people who sleep less tend to eat more snack calories in a single day overall.

The study also revealed what appears to be a popular American habit, a night treat, that is unaffected by how much we sleep.

Christopher Taylor, a professor of medical nutrition and lead author of the study at The Ohio State University School of Health and Rehabilitation Sciences, said:

“We are not only asleep when we stay up late, but we also have all these obesity-related behaviors: lack of physical activity, increased Screening time, A choice of foods we consume as snacks, not as meals. Therefore, whether or not you meet your sleep recommendations, this has a big impact. “

American Academy of Sleep Medicine and Sleep Study Group Recommended Adults should sleep at least 7 hours a night on a regular basis to promote optimal health.Get Less sleep There is an increased risk of many health problems, including weight gain, obesity, diabetes, high blood pressure, and heart disease, than recommended.

“We know that sleep deprivation is associated with obesity from a wider scale, but it’s all these little behaviors that are fixed about how it happens,” Taylor says. I did.

The summary of the study is Journal of the Academy of Nutrition and Nutrition The study will be presented in a poster session on October 18, 2021 Food Nutrition Conference & Expo..

The researchers analyzed data from 19,650 US adults aged 20 to 60 who participated in 2007-2018. National Health and Nutrition Examination Survey..

This study collects 24-hour meal recalls from each participant, details what and when all foods are consumed, and asks about average weekday sleep hours.

The Ohio State University team divided participants based on whether they met sleep recommendations based on whether they reported more than 7 hours or less than 7 hours of sleep each night.Use USDA Database, Researchers estimated participants’ snack-related nutrient intake and classified all snacks into food groups. Three snack timeframes have been set up for analysis. It is from 2:00 am to 11:59 am, 5:59 pm pm, and 6 pm to 1:59 am in the evening.

According to statistical analysis, almost everyone (95.5%) eats at least one snack per day, and more than 50% of all participants’ snack calories are soda and energy drinks and chips, pretzels, cookies and pastries. It was from two broad categories, including.

Participants who did not meet sleep recommendations were more likely to eat morning treats, less likely to eat afternoon treats, and had more calories than participants who slept for more than 7 hours at night. I ate a lot of low nutritional snacks.

Although many physiological factors are involved in the relationship between sleep and health, Taylor says that changing behavior, especially by avoiding the nose at night, not only helps adults meet sleep guidelines, but also improves their diet. Said it could help you.

“Meeting sleep recommendations helps meet certain sleep needs that are relevant to our health, but it is also related to not doing anything that could be harmful to our health. “Says registered nutritionist Taylor. “The longer you stay awake, the more chances you have to eat. At night, these calories come from treats and sweets. Each time you make these decisions, you increase your risk of chronic disease. Here are some calories and items that are relevant, and we don’t have whole grains, fruits, or vegetables.

“If you’re in bed and trying to sleep, at least you’re not eating in the kitchen, so if you can get into bed yourself, that’s the starting point.”

How to sleep well in 2021

For more information:
E. Potosky et al, Differences in Snack Intake by Meet Sleep Recommendations, Journal of the Academy of Nutrition and Nutrition (2021). DOI: 10.1016 / j.jand.2021.06.145

Quote: Smarter Snacks Obtained from on September 20, 2021 (September 20, 2021), Meet Sleep Recommendations May lead to

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Meeting sleep recommendations can lead to smarter snacks

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