How sleep affects what -- and how much -- you eat | Sleeping with Science

Transcriber: Leslie Gauthier Reviewer:

Can a lack of sleep lead to unnecessary weight gain?

Translator: Inés Rodríguez Reviewer: Mario Cal

A falta de sono poder facer que gañes peso?

Unfortunately, that’s what the scientific evidence tells us.

Por desgraza, iso indica a evidencia científica.

[Sleeping with Science]

[Durmindo con ciencia]

Part of the reason is due to an imbalance

Unha das causas é o desequilibrio

in two key appetite-regulating hormones called leptin and ghrelin.

entre dúas hormonas chave na regulación do apetito:

a leptina e a grelina.

Now, leptin sends a signal of fullness to your brain,

A leptina envía o sinal de saciedade ao cerebro,

so you feel satiated by your food.

o que fai que te sintas cheo despois de comer.

Ghrelin, on the other hand, does the opposite.

Porén, a grelina fai o contrario.

It sends a signal of hunger to your brain.

Envía ao cerebro o sinal de fame.

And sadly, these two hormones will go in opposite directions

Lamentablemente, estas dúas hormonas farán xusto o oposto

when we’re not getting enough sleep.

ao non durmir o suficiente.

Specifically, a lack of sleep will decrease levels of leptin,

Máis concretamente, a falta de sono diminuirá os niveis de leptina,

so you won’t feel as satisfied by your meals;

polo que non te sentirás tan satisfeito coas túas comidas;

you won’t feel full.

non te sentirás cheo.

And if that weren't bad enough,

E por se non fose suficiente,

levels of ghrelin will actually increase when you’re not getting sufficient sleep,

os niveis de grelina aumentarán,

so you’ll constantly feel hungry

así que terás fame constantemente

and you’ll want to eat more.

e quererás comer máis.

However, it's not just that you want to eat more when sleep gets short.

Con todo, non é só cuestión de que queiras comer máis.

It’s also about a change in what you want to eat.

Tamén se produce un cambio no tipo de alimentos que queres comer.

In particular, a lack of sleep will shift your preferences

A falta de sono desprazará as túas preferencias

towards desiring higher-calorie and sugary carbohydrate foods.

cara a comidas con gran contido en calorías e azucres.

What’s fascinating

O máis fascinante é que esta relación

is that this relationship between sleep and food is a two-way street.

entre o sono e a alimentación funciona en ambos sentidos.

We’ve discovered that eating to excess,

Descubrimos que comer en exceso,

and also eating a diet that contains high amounts of sugar

e seguir unha dieta

con alto contido en azucre e baixo contido en fibra,

and low amounts of fiber,

are all associated with significantly worse sleep quantity

está asociado

a un empeoramento na cantidade e na calidade do sono.

and sleep quality.

The good news here is that we can think of sleep as a new tool

As boas novas son que podemos considerar o sono

unha nova ferramenta

to help regulate our body weight.

para axudar a regular o peso corporal.

And as a result,

E como resultado,

improve our overall health

mellorar a nosa saúde

and our wellness.

e o noso benestar.