Sleep Quality And Nutrition Flashcards
Good quality of sleep with regular eating linked with
Production of hormones
One of the best ways to achieve good sleep hygiene
Following healthy balanced diet
In Mediterranean diet, better
Sleep hygene
In Mediterranean diet, lower levels of
Insomnia
Insufficient sleep disrupts hormones that govern
Appetite
Insufficient sleep make us much
Hungrier
Insufficient sleepers opt for foods with
Higher fat content
When you don’t sleep much _ levels rise
Cortisol
With cortisol, body _ to save for fight or flight
Holds onto fat
70 percent of less than 6 hour sleep participants lost weight from _ rather than fat
Lean muscle mass
Cortisol metabolizes _ instead of fat
Muscles (protein)
_ foods can hinder sleep
Spicy
Tryptophan is an amino acid that
Promotes sleep
Small _ snack before bed promotes sleep
Protein/carb
Tryptophan found in small quantities in all
Protein foods
Best sources of tryptophan (E,S)
Eggs
Soybean
Best sources of tryptophan (P,M)
Poultry
Meat
Best sources of tryptophan (F,C)
Fish
Cheese
Tryptophan precursor to sleep inducing chemicals (2)
Serotonin
Melatonin
For tryptophan to have sedative effect, needs to be consumed with
Carb foods
When sleep deprived more ghrelin is released and less _ is present
Leptin
When you have enough sleep _ is reversed
Leptin/ghrelin
Recommend hour range of sleep per night
7-9
_ percent of Americans get 9+ hours of sleep per night
9
60% of Americans get _ sleep per night (range)
7-8
33% of Americans get _ hrs of sleep per night or fewer
6
