{"id":2625,"date":"2020-01-24T11:10:40","date_gmt":"2020-01-24T11:10:40","guid":{"rendered":"https:\/\/sites.manchester.ac.uk\/salc-students\/?p=2625"},"modified":"2020-01-24T11:10:54","modified_gmt":"2020-01-24T11:10:54","slug":"low-on-energy","status":"publish","type":"post","link":"https:\/\/sites.manchester.ac.uk\/salc-students\/2020\/01\/24\/low-on-energy\/","title":{"rendered":"Low on Energy ?"},"content":{"rendered":"

[et_pb_section bb_built=”1″ admin_label=”section” fullwidth=”on” next_background_color=”#000000″ global_module=”322″][et_pb_fullwidth_menu global_parent=”322″ _builder_version=”3.0.106″ menu_id=”7″ submenu_direction=”downwards” fullwidth_menu=”off” background_layout=”dark” module_class=”main-navigation” \/][\/et_pb_section][et_pb_section bb_built=”1″ fullwidth=”off” specialty=”on” prev_background_color=”#000000″ next_background_color=”#1d1d1d”][et_pb_column type=”2_3″ specialty_columns=”2″][et_pb_row_inner locked=”off”][et_pb_column_inner type=”4_4″ saved_specialty_column_type=”2_3″][et_pb_post_title _builder_version=”3.0.106″ title=”on” meta=”on” author=”on” date=”on” categories=”on” comments=”on” featured_image=”on” featured_placement=”above” text_color=”dark” text_background=”off” locked=”on” parent_locked=”off” \/][et_pb_text _builder_version=”3.17.6″ background_layout=”light” parent_locked=”off”]<\/p>\n

After a night of tossing and turning, do you find yourself reaching for a muffin for breakfast and sugary treats throughout the day? Don\u2019t be so quick to blame poor self-control.<\/p>\n

Research<\/a>\u00a0shows that we have a natural tendency to seek out sweets and foods high in carbohydrates for energy\u00a0when we\u2019re sleep-deprived<\/a>. On top of that, a night of poor sleep can leave your\u00a0hunger hormones out of whack<\/a>, tricking you into thinking you\u2019re hungry even if you aren\u2019t.<\/p>\n

While those indulgent comfort foods may provide a short-term energy boost as your blood sugar spikes, the inevitable crash that follows will leave you feeling worse than before. However,\u00a0Stanford researchers<\/a>\u00a0found that eating a wholesome diet the day after short sleep can help lessen those feelings of grogginess, irritability, and difficulty concentrating that come after a sleepless night.<\/p>\n

The next time you find yourself facing a long day after an even longer night, opt for healthy, energising meals\u2014look to meals with good-for-you carbohydrates (fruits, vegetables and whole grains) since they are the body\u2019s main source of energy \u2014to\u00a0reduce the effects of sleep deprivation<\/a>. Here are some ideas for energising meals to help you feel happy, fortified, and unstoppable\u2014all day long.<\/p>\n

Up-and-at-\u2019em Breakfast<\/h2>\n

Toss some cheese and spinach into your scrambled eggs. Pair them with a side of apple slices topped with nut butter.<\/p>\n

Why:<\/strong>\u00a0Eggs are packed with protein, which is a sustained source of energy, and they also contain leucine, an amino acid that helps convert food into energy, says Rachel Caine, MS, RD, LDN. \u201cSpinach contains iron, which helps your body make healthy oxygen-carrying red blood cells,\u201d she says. Although apples are high in carbs\u2014your body\u2019s main source of energy\u2014the fiber they contain provides a slow and steady energy release, especially when paired with a healthy fat, says Caine. \u201cThe nut butter is an extremely nutrient-dense food and can help increase energy levels and decrease fatigue,\u201d Caine says.<\/p>\n

Pair this hearty breakfast with a cup of hot green or black tea, which can boost mental acuity and\u00a0help you focus<\/a>\u00a0when you aren\u2019t well rested. \u201cTea contains caffeine and L-theanine, an antioxidant that increases feelings of relaxation,\u201d says Caine. \u201cThe\u00a0combination of the two<\/a>\u00a0has been shown to\u00a0improve attention and accuracy<\/a>, which will help you stay sharp after a long night!\u201d<\/p>\n

Power-Up Lunch<\/h2>\n

Grill, bake, or broil salmon and serve with brown rice and a baked sweet potato.<\/p>\n

Why:<\/strong>\u00a0Salmon is high in protein, as well as omega-3 and vitamin B12. \u201cOmega-3 is an essential fatty acid, meaning you need to get it from food,\u201d says Juliana Dewsnap, RD, LDN, CPT. \u201cIt can support cognitive function after an all-nighter and works with B12 to provide sustained energy while helping to decrease stress.\u201d<\/p>\n

Brown rice contains manganese, which helps break down carbohydrates and proteins to create energy, says Dewsnap. As a complex carb, brown rice contains more fiber for long-lasting energy and is more filling than white rice, a simple carbohydrate that can cause a blood-sugar spike, leading to an energy crash and long-term negative health effects down the line, Dewsnap says. Sweet potatoes are also high in manganese and complex carbs to provide sustained energy. \u201cBy pairing these complex carbohydrates with a protein, your body will digest them throughout the day, helping you feel fuller for longer.\u201d<\/p>\n

What to Eat Before Bed to Sleep Soundly Tonight<\/h2>\n

Pair a small salad with a 3- to 4-ounce grilled, seasoned chicken breast and a baked sweet potato.<\/p>\n

Why:<\/strong>\u00a0This dinner is light but filling and has a balanced mix of lean protein, carbohydrates and a variety of nutrients.\u00a0One study<\/a>\u00a0found that normal sleep duration was associated with greatest food variety in subjects\u2019 diets and those meals included a mix of proteins, carbohydrates, vitamins and minerals.<\/p>\n

Just as some foods can help you\u00a0shake off morning sluggishness<\/a>, the right meal can help you sleep better. If you\u2019re having trouble sleeping, try pairing whole-grain complex carbs with a lean protein, healthy fat, and fruit at dinnertime. \u201cFiber from complex carbs, along with healthy fats and lean protein helps you relax,\u201d says Dewsnap.<\/p>\n

\u201cLean proteins are high in tryptophan, which the body uses to make serotonin,\u201d says Caine. Serotonin is a brain chemical that helps you feel happy, relaxed and ready for sleep. \u201cHealthy fats improve serotonin regulation while unhealthy fats negatively affect your levels,\u201d Caine says.<\/p>\n

Spicy foods and fattening fare can interfere with sleep. In addition, meals heavy in white carbs, such as refined pasta, can reduce the serotonin levels that help you fall asleep later. In addition, if you have acid reflux, it\u2019s recommended you\u00a0stop eating at least three hours<\/a>\u00a0before going to bed to avoid discomfort.<\/p>\n

And you might want to skip that second glass of wine\u2014alcohol can make you feel sleepy at first, but can lead to wakefulness later, in the middle of the night.<\/p>\n

If you\u2019re prone to pre-bedtime munchies, choose snacks that are high in potassium, which can\u00a0help you fall asleep<\/a>, and magnesium, which\u00a0can improve sleep quality<\/a>.<\/p>\n

Healthy options include the following:<\/p>\n