Keeping your energy topped up
If you feel so tired you need a snack every few hours, go with it. Being awake does require more energy than sleeping, but sleep deprivation also causes hormone fluctuations that make you crave high-calorie foods. The challenge is to keep the body energised and satisfied until you can rest.
“If you’ve had just two hours sleep, I’d eat more regularly,” says Dr Patel, “having small, frequent snacks to keep going. But you have to keep the food balanced – so if you have carbohydrates also have protein with it.”
If you’re too tired to make anything but toast, wholegrain bread with a protein like nut butter will keep your energy steady. “Fair enough, if you want to add a little jam, you can, but then make sure you’ve got some fibre too – could you add something like raspberries? By doing this, you’re increasing how much work your body has to do, which is a positive thing.”
For a mid-morning snack, swap a digestive biscuit for a couple of dates and nuts, which are sweet but also have fibre and protein.
The key is to add to your diet though, not just remove things you see as unhealthy. For example if at lunch your normal go-to is a salad, make sure it’s a substantial one with protein and wholegrain carbs. “How about adding some fish, or chicken or lentils? Make sure you’ve got enough fibre, which we don’t eat enough of,” says Dr Patel.
“It’s how all the different foods work together as part of a healthy balanced diet and by eating frequently when you’re overtired, you’ll be keeping your blood sugar levels constant.”
