The main part of this relationship is the connection between sleep and overeating. Lack of sleep will affect appetite and food choice, and increase the possibility of overeating and eating unhealthy food.
Overeating can also affect sleep. Eating too much, especially in the case of greasy or spicy food, will interfere with digestion, increase the risk of heartburn, and thus worsen sleep. Therefore, most experts advise not to eat too much and not to sleep too close.
Don't eat for a few hours before going to bed.
Can lack of sleep lead to overeating?
Studies have found that lack of sleep can lead to overeating and unhealthy food choices. Not surprisingly, this study also linked lack of sleep to weight gain and increased risk of obesity.
Abnormal hormone production is the driving factor leading to lack of sleep and overeating. Sleep plays an important role in regulating hormone levels, including leptin and auxin, which are indispensable for hunger and appetite.
Lack of sleep also affects the part of the brain that determines how we look at food. In the study of people with limited sleep, brain activity in areas where food is regarded as a positive reward has been enhanced, which makes us more likely to eat too much.
To make matters worse, these changes in the brain seem to be the strongest when you use more foods that are prone to obesity. A study found that people who don't get enough sleep have a greater appetite for high-calorie foods. Similar results have been found in children and adolescents, indicating that lack of sleep may be a factor leading to the increase of childhood obesity rate.
The pattern of overeating will lead to weight gain, which will increase the risk of obstructive sleep apnea and lead to continuous sleep interruption. Overeating, especially at night, will ruin sleep. In this way, a vicious circle may occur, and lack of sleep may lead to overeating, which in turn will aggravate sleep.
Is it harmful to eating and sleeping?
It's not just a question of how much to eat, but when to eat. Studies have found that eating within three hours before going to bed will increase the possibility of sleep burden, and eating too much at dinner may increase the risk of illness. There is likely to be gastric acid reflux in the stomach after meals, further reducing the quality of sleep.
In addition to affecting sleep, eating before bed may also lead to weight gain. The body's biological clock, the so-called circadian rhythm, can make the body digest food better and regulate blood sugar during the day. In this way, dinner will have a negative impact on metabolism, increase body fat and increase the risk of obesity.
In view of its potential impact on sleep and weight, research shows that in general, daytime is a good time to consume most calories. In other words, because the dietary needs will vary from person to person, you can get advice that suits your own situation.
Sleep hungry and drink milk and soy milk instead! Reduce the burden of intestine and cardiovascular system
Eating midnight snack always makes people feel guilty, which is not only easy to gain weight, but also a great burden on the body. Chen Yuyu, an attending physician in the Department of Cardiology, Guotai General Hospital, explained: "Two hours before going to bed, the body is ready to rest, and then eating foods with high oil and sugar will turn into fat accumulation or cholesterol accumulation on the blood vessel wall. 」
Don't eat for two hours before bed! Excessive midnight snack will increase the risk of cardiovascular disease.
Especially those who like to eat midnight snack are young adults or some office workers and students. Chen Yuyu found: "Now there is a trend of getting younger and younger. It is recommended not to eat high-calorie food two hours before going to bed. If you are really hungry today, try to eat within two hours before going to bed. If you are still hungry, you can actually drink some milk and soybean milk to increase your satiety without increasing your cardiovascular burden. 」
Shift workers should also pay attention to breakfast! Try not to eat two hours before going to bed.
If you work in shifts, what you eat at work at night can be digested. However, even if you want to sleep after work during the day, doctors do not recommend sleeping after breakfast, which is a burden to the gastrointestinal and cardiovascular systems. These non-metabolizable substances begin to deposit on the blood vessel wall, which may form visceral fat. Many people don't seem to get fat.
In particular, patients with "three highs" eat midnight snack and their blood pressure remains high at night. Chen Yuyu shared a clinical case. Although the 76-year-old Chen Bobo usually has a light diet, he often exercises and takes medicine. The only problem is that his uncle likes to eat cake before going to bed.
The cake not only contains trans fatty acids and refined starch, but also thickens the blood, making him breathless when walking and climbing stairs for a long time, and was diagnosed as "intractable angina pectoris". According to American research, the annual mortality rate of intractable angina pectoris is also 3%-2 1%, and the coronary artery problem is also 1 1%-69%.
Cardiac shock wave therapy helps blood vessels regenerate! Improve cardiovascular problems
It is precisely because of intractable angina pectoris that many patients with cardiovascular diseases are troubled. With the development of medical treatment, "cardiac shock wave therapy" appears now, which provides a new choice for patients, especially those with ischemic heart disease and heart failure, to regenerate blood vessels and improve blood vessel problems without being sad. At present, there is no medical insurance payment, and the cost after treatment is about 200 thousand.
Chen Yuyu stressed: "Shock wave therapy has been used in clinic for more than 30 years, but it has not been used yet, and there are no side effects. At present, the clinical treatment is mainly adjuvant treatment, and only Guotai Hospital, New Taipei Yadong and Kaohsiung Chang Gung are in progress in Taiwan Province Province. " My uncle recovered well after treatment.