Revealed! Have Extra sleep of 20 minutes and reduce unhealthy sugars

Kenny Tucker
January 10, 2018

The study shows that more than one-third of USA adults get 6 hours or less of sleep each night which is lower than the standard sleeping time.

They found that when a group of people who slept less than seven hours a night were helped to get an average of just 21 minutes extra shut-eye, they cut their intake of unhealthy "free", or added, sugars by nearly 10g - a third of their daily allowance.

This may be why people who do not get enough sleep often put on weight.

Alongside this, the researchers undertook a pilot investigation that looked at the impact of increasing sleep hours on nutrient intake. The remaining 21 volunteers received no such advice.

Of the focus group, half of the participants were given tips on how to sleep for longer which included reducing caffeine intake and establishing a night time routine.

All of the participants were asked to record their sleep and dietary patterns for seven days. Three participants achieved a weekly average within the recommended seven to nine hours. There were no significant diet differences shown in the group who did not change their sleeping habits during the study.

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The team found that, of those who were given the advice, 86 per cent spent more time in bed, and around half than they used to. The investigators noticed trends for low ingestion of overall carbs reported through the sleep extension group.

Senior study author Wendy Hall, a senior lecturer in the Department of Diabetes and Nutritional Sciences at King's College London stated that the fact that extending sleep led to a reduction in intake of added sugars, that means the sugars that are added to foods by manufacturers can be reduced inside the body through a proper sleep and it also suggests that a simple change in lifestyle can help people to consume healthier diets.

The data also suggested, however, that this extended sleep may have been of lesser quality than the control group and researchers believe that a period of adjustment to any new routine may be required.

The results showed that the participants who increased the amount of sleep they got each night reduced their added sugar intake by as much as 10 grams the next day compared with the amount of sugar they consumed at the beginning of the study.

If one of your New Year's resolutions was to lose weight, and you have a tough time staying away from candies, try getting more sleep, says a British study.

"Our results also suggest that increasing time in bed for an hour or so longer may lead to healthier food choices", said lead researcher, Haya Al Khatib. "This further strengthens the link between short sleep and poorer quality diets that has already been observed by previous studies".

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