The importance of sleep is largely underestimated. Lack of sleep is a modifiable risk factor associated with cardiometabolic disease, weight gain, and other chronic diseases.

A recent 2018 study out of King's College London showed one way in which an improvement in sleep may decrease the risk of weight gain and disease. The study found that those who improved their sleep quality and duration also made better dietary choices over a 4 week period. 

THE STUDY:

A 4 week, randomized controlled pilot study published in the  American Journal of Clinical Nutrition followed 42 healthy participants. The participants were split into 2 groups: the sleep extension group & the control group. 

The sleep extension group received sleep consultation session with the goal of extending sleep by 1-1.5 hours. The consultation included different sleep hygiene practices and tips to help the participants enjoy longer and more restful sleep. During the study, this group improved their sleep duration in a range from :52 - 1:28 (hours:minutes)

The control group was not given any information and continued their shortened sleep patterns with no intervention. During the study, there were no significant changes in this group's sleep patterns.

All participants were also given a dietary assessment food diary and the study compared groups and sleep measures with the participants' dietary intake. 

THE RESULTS:

• Sleep extension led to reduced intake of free sugars

• Sleep extension led to reduced intake of fats (percentage) and carbohydrates (grams)

WHAT DOES THIS MEAN?

Extending sleep in short sleepers is an obtainable process that may be an excellent strategy to improve diet and limit excess free sugar consumption. 

References:

1. Haya K Al Khatib, Wendy L Hall, Alice Creedon, Emily Ooi, Tala Masri, Laura McGowan, Scott V Harding, Julia Darzi, Gerda K Pot; Sleep extension is a feasible lifestyle intervention in free-living adults who are habitually short sleepers: a potential strategy for decreasing intake of free sugars? A randomized controlled pilot study, The American Journal of Clinical Nutrition, , nqx030, https://doi.org/10.1093/ajcn/nqx030