Why Sleepy Brains Crave Sweet and Fatty
Miscellaneous / / January 07, 2022
It's all about how we perceive smells.
How sleep deprivation affects appetite
Scientists have long noticed that regular sleep deprivation is associated 1. F. P. Cappuccio, F. M. Taggart, N. Kandala. Meta ‑ Analysis of Short Sleep Duration and Obesity in Children and Adults / Sleep
2. S. R. Patel, F. B. Hu. Short sleep duration and weight gain: a systematic review / Obesity (Silver Spring) overweight and obese.
Lack of sleep disruptsS. Taheri, L. Lin, D. Austin. Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index / PLOS Medicine the production of the hormones leptin and ghrelin, which are responsible for the feeling of hunger and satiety. After a bad night, people eat more than they need to and still prefer food.R. R. Markwald, E. L. Melanson, M. R. Smith. Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain / PNAS high in fat and carbohydrates.
In one experimentK. Spiegel, E. Tasali, P. Penev. Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite / Annals of internal medicine found that in healthy young people just two days of sleep deprivation increased appetite by 24% and cravings for sugary and fatty foods by 33–45%.
Scientists at Northwestern University decided to find out why a lack of sleep wants a burger and a chocolate bar, and not chicken breast and lettuce. It turned out that the olfactory system was involved.
Why do you want a high-calorie meal after a bad night?
In experimentS. Bhutani, J. D. Howard, R. Reynolds. Olfactory connectivity mediates sleep-dependent food choices in humans / eLife 25 healthy participants were divided into two groups. Some slept 4 hours a night, others 8.
The next day, the participants were allowed into the buffet and allowed to choose whatever their heart desires. Sleepy people consistently favored higher-calorie foods, such as glazed donuts (440 kcal) over blueberry muffins (190 kcal).
A blood test showed that those who slept for only 4 hours had increased levels of 2-oleoylglycerol (2OG), the molecules that are involvedK. B. Hansen, M. M. Rosenkilde, F. K. Knop. 2 ‑ Oleoyl Glycerol Is a GPR119 Agonist and Signals GLP ‑ 1 Release in Humans / The Journal of Clinicl Endocrinology and Metabolism in the work of the endocannabinoid system. This network of receptors is located in various tissues and organs, including the brain, and in addition to appetite regulates many functions, including pain sensation, mood, memory, training and appetite.
Among other things, the endocannabinoid system affects the sense of smell. Its receptors are found in many areas of the brain.G. Terral, G. Marsicano, P. Grandes. Cannabinoid Control of Olfactory Processes: The Where Matters / Genes (Basel)processing information about the smell, including the olfactory bulb and pear-shaped bark.
The scientists decided that since sleep deprivation increases 2OG levels, the activity of the olfactory centers in the brain should also change. To test this, the participants were placed in an MRI scanner and during the scan the brain made them feel different aromas - both associated with food and not relationship.
It turned out that for those who did not get enough sleep, the pear-shaped bark reacted more actively to smells. Moreover, they noticed a weakening of the connection between the olfactory center and the insular lobe, which is responsible, among other things, for the sense of taste and appetite.
The islet is processingS. Frank, S. Kullmann, R. Veit. Food related processes in the insular cortex / Frontiers in human neuroscience information from the senses, such as the smell and taste of food, and receives information about whether the body has enough energy.
If, due to lack of sleep, the connection between the piriform cortex and the islet is disrupted, the latter may miss information about the energy reserves in the body. So the smell of kebab or chocolate will take over, and you will eat, even if there are already enough calories.
In addition, a poor connection between these areas threatens to weaken control, which can result in impulsive behavior in the style: "I see a chocolate bar, I see no obstacles."
What to do to prevent this mechanism from gaining weight
Remember a few rules.
- Aim to get 7-8 hours of sleep every night. Get into habits that will help you do this: go to bed and get up at the same time, do not gorge yourself at night, and put your gadgets aside an hour before bed.
- After a bad night, take extra care when choosing your portions. Even if you really feel appetite, rather than trying to seize a bad mood, a sleepy brain can force you to consume much more than your body really needs.
- Stay away from high-calorie foods during stressful periods of life with lack of sleep: do not dine at a fast food cafe, do not buy sweets for home. Bring calorie and macronutrient ready meals with you to help you get enough energy and stay within your daily requirement.
Read also🧐
- Which Weight Loss Supplements Really Work and Which Don't
- How I got rid of compulsive binge eating and came to a healthy diet
- What to eat after the holidays to relieve the body
I am writing about sports and fitness. CCM in weightlifting, competing athlete in functional all-around, a fan of yoga and running. I dive into scientific research and meta-analyzes with Pubmed so that readers get only verified information. I compose an interval workout for the home and always test it myself. I love people and want everyone to be happy.