From the Nutritionist
Andrea Hart, RDN, CDN
Sleep and Nutrition
Most people know that nutrition and exercise go hand-in-hand when it comes to
good health. But many don’t realize that nutrition also goes hand-in-hand with
sleep: your sleep habits can make an impact on your eating habits, and vice
versa. Although individual sleep needs vary a bit, many experts agree that most
adults need 7-8 hours per night. While we all know that we should get enough
sleep for good health, it is often one of the first things to go when people are
pressed for time. The reasons for skimping on sleep sound legitimate – like work
schedules, homework, sports, or families to take care of. But sleep isn’t a luxury
– it’s necessary for survival, and inadequate sleep can affect every area of your
life. Here are some of the ways that sleep and nutrition are linked:
A number of studies have found that insufficient sleep increases the risk of several medical conditions like
obesity, diabetes, and cardiovascular disease – conditions also linked with nutrition.
• Many people believe that they must stop eating by a set time – such as 7, 8, or 9 PM. There is
no solid proof that eating past a certain time at night will cause weight gain, but eating too close
to bedtime might disrupt your sleep as your body works to digest the food, and lying down soon
after eating could also exacerbate heartburn.
• People who are sleep deprived have a harder time sticking with their intentions to make healthy
choices.
• People who are overweight or obese are more likely to suffer from sleep apnea, a disorder in
which people repeatedly stop breathing during sleep. This affects a person’s quality of sleep and
can lead to health risks such as stroke and heart attack.
• Sleeping too little affects a person’s biochemistry and may lower metabolism. A lower metabolism
makes it harder to reach or maintain a healthy weight.
• Inadequate sleep can lead to an increased appetite due to changes in hormones such as leptin
and ghrelin, which are involved with appetite regulation.
• Be aware of your caffeine consumption, which can affect your sleep quality. Keep tabs on caffeine
from all sources including soda, tea, coffee, energy drinks, chocolate, and some supplements.
• For good health, it’s important to balance the food you consume with regular exercise. Exercise
isn’t just about burning Calories – it affects the body in many ways including making a person
more alert, increasing metabolism and increasing body temperature. These effects can make it
hard to sleep if you exercise too close to bedtime – so try to do so at least 3 hours before you go
to bed.
• Inadequate sleep may affect hormones involved with a person’s stress response – in turn,
increased stress often leads people to make poor nutrition choices.
Andrea Hart, registered dietitian nutritionist and New York State-certified dietitian/nutritionist, is available for free,
confidential, one-on-one counseling and as a speaker or facilitator for campus groups, panels or classes.
Contact Andrea: [email protected] or call 607-753-5773 with questions or to set up an appointment. Or stop
by her office, first floor, Neubig Hall, across from the Neubig Dining cashier.