Sleeping Late? Eating Late? A dangerous routine.
A cautionary note to “Jagte Raho (night owls) guys”. It’s not just what you eat, but when you eat, that can affect your health. Your sleeping habits can have a significant influence on the timing of your eating, as well as on how much you eat. You may have your own reasons to stay up late and eating late but its repercussions are dire.
No. of studies have shown that the time of sleeping and eating can affect your weight because the late sleepers consumed more calories a day, mainly at dinner and later in the evening than the normal sleepers.
The study have also showed that in addition to the number of calories consumed each day, the timing of dinner is important. Those who eat after 8:00 pm are more likely to have a higher BMI (Body Mass index), even after controlling for sleep timing and duration.
The adverse effects of sleep timing on diet is also noticeable. Late mealtimes can lead to less healthful diets and in turn weight gain because those who sleep late generally take twice the fast food and drink more full-calorie sodas than those with earlier sleep times.
How the sleeping late can affect you:
Late sleepers sleep less overall than normal sleepers — an average of more than an hour less per night.
When deprived of sleep, the body undergoes a shift in hormones, generating more of the hormones that boost appetite, and less of the hormone that signals a feeling of fullness.
Lack of sleep significantly reduces the body’s ability to burn calories during waking hours.
Sleep deprivation can lead to concentration and attention problems.
It also affects kids. They are particularly prone to late and erratic bedtimes, midnight snacks, and a general lack of sufficient sleep, which can lead to weight gain. We know that adolescents require more sleep than adults, but they’re too often making do with much less sleep than they actually need to function well. Having a proper sleep schedule that includes eating at a reasonably early hour can mitigate the obesity problem during childhood.
How the eating late can affect you:
When food is consumed late at night — anywhere from after dinner to outside a person’s typical sleep/wake cycle — the body is more likely to store those calories as fat and gain weight rather than burn it as energy.
Eating later in the day, makes people lose less weight, and lose it slower even when the amount people ate, slept and exercised is same as those who ate on time.
Eating late can lead to decreased glucose tolerance which can cause diabetes.
Eat your main meal earlier in the day if you can: Lunchtime is better than dinnertime and stop eating everything about three hours before bedtime.
How to win over this problem:
Take a good note of when do you sleep every night and when do you eat every night. It will help you to understand the reality and to take the proper rectifying measures.