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?

Prevodilac: Ivana Korom Lektor: Milenka Okuka

Da li nedostatak sna može dovesti do nepotrebnog gojenja?

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

Nažalost, to nam naučni dokazi govore.

[Sleeping with Science]

[Spavanje sa naukom]

Part of the reason is due to an imbalance

Deo razloga leži u disbalansu

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

između dva hormona ključna za regulisanje apetita, leptinu i grelinu.

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

Leptin vašem mozgu šalje signal sitosti,

so you feel satiated by your food.

pa se osećate zasićeni hranom.

Ghrelin, on the other hand, does the opposite.

Grelin, s druge strane, čini suprotno.

It sends a signal of hunger to your brain.

On vašem mozgu šalje signal gladi.

And sadly, these two hormones will go in opposite directions

Nažalost, ova dva hormona će raditi u suprotnim smerovima

when we’re not getting enough sleep.

kada ne spavamo dovoljno.

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

Naročito, nedostatak sna snižava nivoe leptina,

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

pa se nećete osećati sito posle obroka,

you won’t feel full.

nećete osećati da ste se najeli.

And if that weren't bad enough,

Kao da to nije dovoljno loše,

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

nivoi grelina će se povećati kada ne spavate dovoljno,

so you’ll constantly feel hungry

pa ćete stalno biti gladni

and you’ll want to eat more.

i želećete više da jedete.

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

Međutim, ne samo da želite više da jedete kad manje spavate.

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

Takođe se menja i ono što želite da jedete.

In particular, a lack of sleep will shift your preferences

Tačnije, nedostatak sna će promeniti vaš ukus

towards desiring higher-calorie and sugary carbohydrate foods.

ka hrani koja je slatka, ima više kalorija i ugljenih hidrata.

What’s fascinating

Ono što fascinira

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

je da je ova veza između sna i hrane dvosmerna.

We’ve discovered that eating to excess,

Otkrili smo da je prekomerno jelo,

and also eating a diet that contains high amounts of sugar

kao i ishrana namirnicama bogatim šećerom

and low amounts of fiber,

a siromašnim vlaknima,

are all associated with significantly worse sleep quantity

povezano sa značajno manjom količinom sna

and sleep quality.

i nižim kvalitetom sna.

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

Dobra vest je da možemo da posmatramo san kao novi alat

to help regulate our body weight.

u regulisanju telesne težine.

And as a result,

I kao rezultat toga,

improve our overall health

da poboljšamo ukupno zdravlje

and our wellness.

i dobrostanje.