By Miriam E. Nelson, Ph. D.
After a sleepless night of caring for your loved one, you feel tired and hungry—so you eat. You may not feel full, so you eat some more. Sound familiar?
This can become a never-ending cycle, particularly when you’ve had little or no sleep. The problem is, overeating leads to weight gain. A chronic lack of sleep also affects your body’s chemistry and actually changes your metabolism so the likelihood of gaining weight is greater. Both of these factors put you at greater risk for weight gain. Why does this happen and what can you do to avoid overeating? How can you solve the problem and get needed rest while caring for someone you love?
Hormonal Changes
Scientists believe hormonal changes in sleep-deprived people increase appetite and decrease the sensation of feeling full. .
Currently, research points to two hormones which are most likely responsible for weight gain—grehlin and leptin. Studies from the University of Chicago and Stanford University in California reported that the appetite-stimulating hormone grehlin rises in people suffering sleep deprivation. And leptin, the hormone that signals the brain when you’re full, decreases when people don’t get enough rest.
Researchers now suggest that those who are sleep-deprived should look for ways to satisfy their hunger in healthier ways, manage their cravings, and not overeat foods that are high in sugar, fat, and/or salt.
Cravings Curbed
Grabbing a quick snack is a natural reaction to satisfy a hunger pang. But choose wisely. Readily available snack foods may satisfy that empty feeling in your stomach and a craving for something “sweet” or “salty,” but most snacks provide unwanted calories and can contribute to weight gain.
Instead of a vending machine snack, or “out of a box” snack, consider eating fresh fruits, vegetables, and whole grains found in oatmeal, bread, brown rice, and bran cereal, among others. These foods provide complex carbohydrates that take longer to digest and don’t create the sugar highs and lows that keep you craving more.
- Don’t Eat or Drink Empty Calories
If after a sleepless night you know the day ahead will be busy, including spending time waiting for your loved one during an extended doctor or physical therapy appointment, take along a healthy snack—such an apple, banana, or orange and whole wheat crackers—so you can avoid using the vending machines. Sugar- and calorie-laden soft drinks and juices, as well as candy and chips add to your caloric intake
Although some fat is needed in your diet, be sensible and select low-fat or fat-free dairy products, such as yogurt, milk, and cheese, to provide calcium for healthy bones. Choosing a cup of low-fat yogurt can satisfy your hunger without adding unwanted fat to your diet or waistline.
Include protein-rich foods that are low in saturated fat in your diet to maintain heart health and help control your weight. Consider selecting nuts, lean meats, poultry, and fish to get the protein you need. Unsalted, toasted soybeans are a good source of protein too and are a convenient, tasty alternative to high sodium snack foods. You can often find them in your supermarket.
Remember to pay attention to portion control when you’re tired. If you haven’t had a scheduled “regular” meal all day, you’re likely to overeat. So when you finally sit down for a meal, maintain normal-sized portions and enjoy!
If you’re still feeling hungry after you’ve eaten, drink a glass of water to fill you, then get up from the table and leave the room. Changing your environment can help take your mind off food and reduce your risk of overeating.
Preventive Strategies
Caring for another person can reduce the amount of sleep you get each night and disrupt your normal, healthy sleep patterns. Instead of having time for yourself, those few precious hours before bedtime might be devoted to preparing your loved one for bed. The following suggestions will help you get some needed rest:
To keep your body in balance and make sure that you get as much rest as possible, create an evening schedule that gives you at least a half hour of downtime before retiring.
You may also need to change your loved one’s schedule, by getting him/her ready for bed an hour earlier and encouraging some personal quiet time in his/her room prior to normal bedtime.
Another consideration may be to work out a schedule with another family member to take over caregiving duties after dinner, so you have some free time and can wind down before bed.
Going to sleep and awakening at approximately the same time each day is an important component of getting a good night’s rest. It may seem impossible at first, but developing a sleep routine for you and your loved one is important to your health. Here are a few things to do to help ensure you get a good night’s rest:
- Use room-darkening blinds
- Keep pets off the bed and out of the bedroom
- Turn off the bedroom phone ringer
- Avoid caffeinated drinks and foods after 5:00 p.m.
- Limit daily alcohol intake to one glass for women and two for men
- Don’t read or watch television in bed
- Exercise whenever possible—(check with your healthcare professional first to make sure it is OK) it’s the best remedy for improving your quality of sleep
If you can’t resolve your sleeplessness, talk with your doctor. Sometimes underlying health conditions—in addition to your demanding caregiving responsibilities—can interrupt your sleep. Your doctor can evaluate your health status, as well as discuss other strategies to help you get the rest you need.
As a caregiver, it’s important to take care of yourself by eating well and exercising. Doing so will enable you to have healthy sleeping habits so you get the rest you need to care for your loved one and resist unhealthy eating habits.
Resource
Tips to Promote Better Sleep
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