Monday, 23 April, 2018

How 20 minutes' extra sleep could help you say no to cake

Sleeping More May Curb Sugar Cravings Really Credit Shutterstock
Marlene Weaver | 11 January, 2018, 06:15

In fact, the heavy sleepers ditched as much as 10 grams of sugar in the day after getting a good night's rest.

A longer night's sleep might be the key to curbing your snacking habit, according to a new study.

A study found that an extra 20 minutes of sleep could help people cut back on the equivalent of half a slice of cake a day.

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. 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.

86 per cent of the group presented with sleep suggestions managed to increase their time in bed by an average of 55 minutes and half boosted their sleep by 21 minutes on average.

Volunteers in the other group continued with their pattern of getting insufficient sleep.

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Accomplishing that lofty goal can be a real challenge, especially if you have a sweet tooth, but new research suggests that calming your sugar cravings might be as simple as getting a bit more sleep. The subjects were also slightly sleep-deprived, closing their lids for between five and less than seven hours each evening.

What if we told you there really is "one simple trick" to eating healthier?

Lead researcher, Haya Al-Khatib, from your Department of Nutritional Sciences commented: 'snooze duration and quality is also a place of increasing general health concern and has also been connected to a risk factor for a variety of conditions.

They also noticed trends for reduced intake of total carbohydrates reported by the sleep extension group.

Each participant in the sleep extension group received a list with a minimum of four appropriate sleep hygiene behaviours that were personalised to their lifestyle (such as avoiding caffeine before bed time, establishing a relaxing routine and not going to bed too full or hungry) and a recommended bed time. We have shown that sleeping customs can also be changed using relative simplicity in healthy older people utilizing a lively approach.

Experts said the "simple lifestyle intervention" led to healthier diets as people are attracted to junk food when exhausted and have less time to eat bad grub if they are asleep. "This further strengthens the link between short sleep and poorer quality diets that has already been observed by previous studies".

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