“I’m so tired, I could eat”

The day after sleeping for four hours, the men ate 22% more than when they had slept for eight hours the previous night. Sensations of hunger were significantly increased before breakfast and dinner after the short sleep, so it was not surprising that most of the excess eating took place at those meals. The men ate 98% more fat at dinnertime after a night of sleep deprivation.

“The results suggest that sleep restriction could be one of the environmental factors that contribute to the obesity epidemic,” said the study’s authors.

Make sleep a priority

Keep a regular sleep schedule. Try to go to bed at the same time each night, and have a routine. For some, it might be reading a book. Others may find that listening to a relaxation CD can help them drift off. Try to minimize distractions; keep the TV in a different room.

Have a light snack. A little protein before bed can help regulate blood sugar levels during the night. Drops in blood sugar during the sleeping hours can cause frequent wakening.

Take a break. It’s easy to read just one more headline or respond to the e-mail that just came in. At bedtime, try to resist the urge. Your waistline will thank you.

(Am J Clin Nutr 2010;doi:10.3945/ajcn.2009.28523)