Sleep is more important for weight loss than cutting out late-night snacks
Do you want to maintain a healthy weight? Eating shortly before bedtime may not be as bad as you think.
Maintaining a two-hour gap between your last meal of the day and bedtime is not associated with any long-term difference in blood glucose levels among healthy adults, according to peer-reviewed research published this week in the online journal BMJ Nutrition, Prevention & Health.
The study published by two Japanese researchers suggests that people might be better off focusing on getting more sleep rather than attempting to avoid illnesses such as diabetes and heart disease by eating earlier in the evening and/or waiting two hours before sleeping.
The research was carried out by Su Su Maw, a PhD nursing student at Okayama University in Japan and Chiyori Haga, associate professor in the Department of Nursing at Okayama University.
这项研究是由日本冈山大学护理专业的博士生Su Su Maw和冈山大学护理系副的教授Chiyori Haga共同完成的。
“Short sleep durations and sleep deprivation are related to unhealthy eating habits and impaired glucose metabolism,” they wrote. Altered sleeping habits are also more related to obesity than that two-hour window, the research found.
Maw and Haga analyzed data from 2012 to 2014 for 1,573 healthy middle-aged and older adults with no underlying conditions associated with diabetes from one city in Okayama prefecture. Two-thirds of the sample were women and two-thirds were over the age of 65 and retired.
Maw 和 Haga 分析了2012年至2014年冈山县一个城市1573名健康的中老年人的数据，他们不患有与糖尿病相关的潜在疾病。其中女性调查对象占三分之二，年龄在65岁以上、并且已退休的老年调查对象也占三分之二。
The researchers also looked at how much people smoked, their level of physical activity, weight gain since the age of 20, whether they had a fast or slow eating style, alcohol intake and whether they skipped breakfast.
They did not find a link between that two-hour gap between supper/snacks and bedtime and elevated blood glucose levels. They cautioned that their findings are correlational and do not speak to cause and effect.
glucose n. 葡萄糖；葡糖
deprivation n. 剥夺；损失；免职；匮乏；贫困
metabolism n. 新陈代谢