Sleep and Food

My philosophy at Food and Mirth is to look at all aspects of health when counseling on nutrition. Our behaviors do not exist in a vacuum nor should the education that is provided. One factor that I assess for in my sessions is sleep. Sleep has a profound impact on our overall health and well-being, including our mood and eating behaviors. Sleep deprivation can lead to negative mood and changes in appetite. It is essential to prioritize sleep to promote healthy eating behaviors and better mental health.

Sleep:

·      Promotes physical restoration and healing

·      Enhances memory and learning

·      Balances hormones and regulates metabolism and appetite

·      Boosts immune function

·      Supports cardiovascular health

·      Regulates mood and emotions

·      Reduces stress and anxiety

·      Improves cognitive function and creativity

·      Supports reproductive health and fertility.

Food and eating behaviors are directly linked to anxiety, mood, and hunger cues. Sleep plays a HUGE role in these factors, when working with a RDN, it is important that they understand your lifestyle on the big picture. Smaller goals that are seemly “unrelated” to nutrition can be beneficial on your food intake and eating behaviors.

To promote healthy eating behaviors and improve sleep quality, it is essential to establish a regular sleep routine, prioritize relaxation and stress reduction techniques, and engage in regular physical activity. Prioritizing sleep can have a positive impact on mental health and promote beneficial eating behaviors. By establishing healthy sleep habits, engaging in regular physical activity, and maintaining a balanced diet, individuals can work towards improving their overall health and well-being.

References:

Asarnow, L. D., Soehner, A. M., & Harvey, A. G. (2019). Insomnia and unhealthy behaviors: A systematic review and meta-analysis. Sleep medicine reviews, 44, 1-17.

Benedict, C., Hallschmid, M., Lassen, A., Mahnke, C., Schultes, B., Schiöth, H. B., ... & Born, J. (2012). Acute sleep deprivation reduces energy expenditure in healthy men. The American journal of clinical nutrition, 95(6), 1404-1410.

Brock, R. L., O'Hara, M. W., Hart, K. J., McCabe, J. E., Williamson, J. A., Lapato, D. M., & Stuart, S. (2019). The impact of sleep on emotion regulation: Implications for perinatal mood and anxiety disorders. Archives of women's mental health, 22(2), 229-238.

Kang, J., Chen, Q., O'Connell, M. S., Blackwell, T., Kohatsu, N. D., & Sandler, D. P.