Raise your hand if your appetite feels never-ending after a sleepless night. Have you ever felt like there is a black hole where your stomach used to be after you’ve pulled an all-nighter?
Good news is that you’re not the only one.
Scientists have linked the urge for munchies with sleep deprivation, noting that sleep deprivation alters the endocannabinoid system, a complex biological system that is linked to impact the body’s metabolism, appetite and digestion, in addition to a number of other processes. These findings are part of a study published last month that concludes how people who do not get enough sleep often start to favor sweet and fatty foods, which ultimately contributes to weight gain.
Specifically, the study explores how when humans are sleep-deprived, their olfactory and metabolic changes that encourage them to opt for caloric-heavy food options (more research and findings discussed here). Other similar research over the years has explored connections between what occurs to the body when sleep is interrupted, ways in which the body adapts and reacts, and also how to stay healthy with dealing with a plethora of sleep disorders and syndromes.
In this day and age, increasing work pressures, social obligations, and social media distractions often negatively impact the way we sleep, causing many people to sleep poorly or not at all. Here are some ways that you can improve your sleeping methods to feel re-energized and renewed for the next day.
- Don’t consume caffeine late in the day
As delicious as your matcha latte or third green tea of the day may taste, research shows that caffeine should be avoided from around 2 pm, or at least seven hours before bed. A study published in the Journal of Clinical Sleep Medicine demonstrates that consuming caffeine six hours before bed still impacts sleep, whether consumers feel the effects or not.
- Try to regulate your sleep cycle
That all-nighter you think you can handle to binge watch Billions? Skip it. Your circadian rhythm or “personal internal clock” regulates how you sleep. Try to go to sleep and wake up the same time each day. Soon you’ll see that your body will naturally become used to it if you stick to a consistent sleep schedule.
- Exercise in the morning
Regular morning exercise is a great way to not only burn calories and start your day feeling accomplished, but it in fact boosts the body’s natural rhythm by releasing certain hormones that improve sleep by kick-starting the brain to release melatonin in the evening. Not to mention, you totally feel like you earned that breakfast croissant after!
- Take a relaxing bath or shower
Biomedical engineers at the University of Texas Austin in a 2019 study have determined that taking a bath or shower 90 minutes before shuteye, improves its quality. By showering, you are cooling down the core body temperature and stimulating the body’s thermoregulatory system. Plus, it’s a great way to cuddle into your fresh comforter!
- Lastly, let’s get to sleep! A drug-free sleep aid combination of melatonin, GABA and 5-HTP.
InstaSleep mint melts combines these 3 ingredients into a drug-free sleeping aid mint that taste great, dissolve smoothly in your mouth, and provide relief of occasional sleeplessness. The best part? It won’t leave you with morning grogginess.
Of course the tips above are not a comprehensive list, but certain tips towards better and improved quality of sleep to avoid sleep-deprivation and the resulting munchies. Enjoy your shuteye without the munchies!