 |
| Why is it important to have the same time to sleep? |
A study found that slight differences in sleeping habits between work and rest days can lead to unhealthy changes in the bacteria in our gut.
UK researchers found that this may be partly the result of people with 'social jet lag' eating a slightly substandard diet.
Going to bed and waking up at very different times during the week compared to the weekend is called 'social jet lag'.
Too much-disturbed sleep, especially shift work, is known to have negative health effects.
Keeping regular bedtimes and waking hours and eating a balanced diet can help reduce the risk of disease.
A study of nearly 1,000 adults by scientists at King's College London found that even a 90-minute difference in the midpoint of your night's sleep during a typical week can affect the types of bacteria found in the human gut. can
Having a variety of bacteria in your digestive system is important. One type of bacteria is better than another, but getting the right mix can help prevent many diseases.
"(Social jet lag) can encourage types of microbiota that can hurt your health," said Kate Birmingham, an author of the study and a scientist at health science company Xavi.
According to research, it is estimated that social jet lag affects more than 40% of the UK population. It is most common in teenagers and young adults. Then it decreases as we age.
The study, published in the European Journal of Nutrition, analyzed participants' sleep and blood. Stool samples were collected and what they ate was recorded using a questionnaire.
Those who had social jet lag were 16 percent. They were more likely to eat potato-rich foods, including chips and sugary drinks. These people ate less fruits and nuts.
Previous research shows that people with social jet lag eat less fiber than people with more consistent bedtimes.
Other studies have found that social jet lag is linked to weight gain, illness, and mental fatigue.
Dr. Kate Birmingham says 'poor sleep affects food choices. People tend to eat more carbohydrates or sugary foods.
An unhealthy diet can affect the levels of certain bacteria in the gut.
The researchers found that three of the six microbiota types were more abundant in the digestive tracts of the social jet lag group and were associated with poor diet, obesity and inflammation, and risk of stroke.
The research team says the relationship between sleep, food, and bacteria in the digestive system is complex and much remains to be discovered.
He suggests keeping your bedtime consistent throughout the week if possible.
Dr. Sarah Barry of King's College London says 'maintaining a regular sleep routine - when we go to bed and when we get up in the morning - is an easily adjustable lifestyle we can all do. It can affect your health through the microbiome in your digestive system.
What is a healthy diet?
According to the UK's National Health Service website, people should try
Eat a variety of fruits and vegetables at least five times a day.
Eat a diet high in fiber and starchy foods such as potatoes, bread, rice, or pasta
Consume some dairy or dairy alternatives and use low-fat or low-sugar dairy products where possible.
Eat some beans, pulses, fish, eggs, meat, and other proteins.
Choose saturated oils and eat them in small amounts.
Drink plenty of water. At least six to eight glasses a day.