By Patti Miller, RDN
An article in Today’s Dietitian, by Nancy L. Kondracki, MS, RD, LDN, discusses research on sleep quantity and quality which have been shown to play a role in regulating the hormone ghrelin, known as the hunger hormone that controls appetite. “The Link Between Sleep and Weight Gain — Research Shows Poor Sleep Quality Raises Obesity and Chronic Disease Risk”.
I really enjoyed this article, Nutrition and Healthy Sleep by Kellie Glass RD, LDN. Here are some dietary tips she recommends to improve your sleep:
- Limit caffeine containing foods and beverages.
- Avoid heavy meals and snacks before bedtime.
- Choose foods with sleep-inducing substances: Foods high in tryptophan will help more serotonin and melatonin get to your brain, which will help you rest better.
- Choose dairy and soy products, seafood, meat and poultry, whole grains, beans, rice, hummus, lentils, hazelnuts/peanuts, eggs, sesame seeds, and sunflower seeds for your dinner meals and bedtime snacks.
Another great article by Caitlin Dow discusses the Sleep/Weight connection. She sites some studies that reveal we are sleeping less than we used to and it is increasing weight as a result. “It’s been shown over and over again that when you keep people up for extended periods of time, they start eating between 300 to 550 [extra] calories per day.” If we did that each day we would gain about a pound per week. People who get less sleep “have an increased appetite for high-carb and high-fat foods.”
According to the Academy of Nutrition and Dietetics, your children’s sleep habits can affect their weight and risk for developing type 2 diabetes. Here are some things they suggest you can do to help kids sleep better and longer:
- Set and enforce regular bedtimes.
- Limit or cut out non-essential activities on school days — TV, computer, video games, texting, etc.
- Keep phones out of the bedroom.
- Create a routine roughly 30 minutes before bedtime doing quiet, calming activities with your kids, such as reading, listening to music, or talking about their day to help them wind down and prepare for sleep.
- Set priorities for young children and help older children set their own.
About the Author:
Patti Miller is a Registered Dietitian having completed her B.S. in Food, Nutrition and Dietetics as well as a dietetic internship. Patti’s professional background includes clinical nutrition support within hospitals and inpatient facilities as well as outpatient counseling and home care visits. Patti works as a consultant for BaySport providing one-on-one counseling. She has consulted with private fitness clients and provided nutritional assessments for a healthy, ready-to-cook meal preparation service. She belongs to the Academy of Nutrition and Dietetics and California Dietetics Association. Patti enjoys spending her free time with her husband and two sons and enjoys weight training, golf, games and travel.
