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: Lei Gu Reviewer: Thomas Tam

瞓少啲會唔會無端端增磅㗎？

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

好唔好彩，科學研究證明確實係咁

[Sleeping with Science]

［瞓覺嘅科學］

Part of the reason is due to an imbalance

部分原因係身體調節食慾嘅主要激素

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

瘦素（leptin）同飢餓素（ghrelin）嘅分泌失衡

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

當瘦素同大腦傳遞「食飽」嘅信號，

so you feel satiated by your food.

你就感到飽咗唔需要再食嘢

Ghrelin, on the other hand, does the opposite.

飢餓素嘅作用就相反

It sends a signal of hunger to your brain.

同大腦傳遞「肚餓」嘅訊號

And sadly, these two hormones will go in opposite directions

可悲嘅係，當我哋唔夠瞓 呢兩種激素就會調轉嚟做嘢

when we’re not getting enough sleep.

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

特別會降低瘦素嘅水平

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

咁你就唔會對飯餸感到滿足 仲未覺得飽

you won’t feel full.

And if that weren't bad enough,

如果咁都唔夠大鑊

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

瞓得唔夠仲會令到飢餓素水平提高

so you’ll constantly feel hungry

令到你持續感到飢餓同想食多啲嘢

and you’ll want to eat more.

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

唔夠瞓唔單止會大食咗

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

仲會影響咗我哋對食物嘅選擇

In particular, a lack of sleep will shift your preferences

講到尾，唔夠瞓會徹底 改變我哋嘅飲食習慣

towards desiring higher-calorie and sugary carbohydrate foods.

會揀啲高糖碳水化合物同高熱量嘅食物

What’s fascinating

有趣嘅地方係

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

瞓覺同食物之間嘅關係係雙向嘅

We’ve discovered that eating to excess,

研究發現，當飲食過量

and also eating a diet that contains high amounts of sugar

尤其係啲含有高糖分 只有少量膳食纖維嘅食物

and low amounts of fiber,

are all associated with significantly worse sleep quantity

都會影響到瞓覺嘅質量

and sleep quality.

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

好消息嘅係我哋可以將瞓覺

當作係種新工具嚟幫助我哋調節體重

to help regulate our body weight.

And as a result,

同埋作為改善我哋整體嘅健康狀況

improve our overall health

and our wellness.