Snacking frenzy: sleep deprived, breastfeeding, caffeine and sugar.

[Smellz714]

I need a stern talking to, kindness and sympathy isn't working. I'm surviving on about 4 hours sleep a night, 3 days a week due to work shift pattern and a teething 10 month old. The other 4 nights I'll get maybe 5.5 or so. It's really affecting my ability to turn down sugary treats or crisps, or anything really. I was close to my target weight before Christmas so took the breaks off, customers would bring in biscuits and cake and chocolate and I keep bloody eating them. Same at home, I'll eat the kids snacks. My main meals are fine, total about 1400 cals, I can eat more than that and still lose weight (40, 5"7', 15-25k steps, broad blah blah blah) but I'm making all the wrong choices. I have no will power. I feel like shit and I need help. I'm pretty sure I'm addicted to biscuits now. Please.

Nothing will work until you're in a position to get more sleep. Appreciate that isn't an easy problem to solve and realistically you probably need to park a weight loss goal for now and revisit when your little one is older.

Having less than 7 hours (definitely less than 6) is proven to have multiple effects on weight, including messing with your blood sugar leading to increased appetite and cravings, and messing with your hormones. It isn't a will power issue and beating yourself up won't change that.

@Hibernatingtilspring is correct, OP. No amount of berating or self-reproach will help when the issue is your inadequate sleep. I've just had a week of sleep deprivation and couldn't stop eating.

Gutted. Any practical advice? I thought I could swap low fat for full fat in yogurts/porridge, eating more meat perhaps; I'm mostly pescetarian. Eating bigger meals, or smaller meals, more often? Healthy snacks?

I wouldn't go low fat, OP; fat is important for satiety and anything listed as low-fat is usually high-sugar, which will compound your cravings. Do add in more protein, as this also helps with cravings control and satiety - doesn't have to be meat, more fish will do as you're pescatarian. I've linked to an article which discusses the role of sleep deprivation in cravings. I would cut out snacking entirely and buy only snacks that you don't eat for your children.

www.brainzmagazine.com/post/how-to-break-the-sleep-cravings-cycle-and-how-poor-sleep-alters-food-preferences

Maybe plan the treats you are going to have in a day and look forward to them. Low calorie treats like a curly wurly and 2 packets of low calorie under 100 calories crisps. Have them bought and ready for you. I find they help me not feel deprived of a treat and I really enjoy them but they don’t beat the calorie bank.

Try adding protein. Hard boiled eggs, nuts, cheese. They are all very snackable

Get rid of all the sugary snacks from the house, if they arent there you cant eat them

Try and sort out the sleep

Protein and fibre are key to helping manage cravings, so high protein yogurt and fruit are good for snacks, and ensuring you have enough protein and fibre in your meals too. But it is important to be realistic that your health and your ability to manage your diet will be heavily affected by your lack of sleep. Try where you can to improve that, as anything you can do to make your sleep better will have a positive effect on your food intake.

Are you a single parent?

What’s your alcohol intake like?

Eggs, nuts and protein yogs I can definitely do. I used to go long stretches at work without a meal, I have started to take a meal with me so food is better spaced out. I just find it so hard to resist the sweet snacks. No issue taking alternatives though, will need to forward plan.

My partner works alternate shifts with me, we have 2 crossover days and a couple of nights off at the same time. It's great for childcare but hard on us. Lo has been fed to sleep until recently (my fault, wanted an easy life) so I've taken all of the night wakings until the last couple of weeks where we've knocked it on the head. DP now settles him at least once a night; we try and split them. He does all the wakes on evenings even when I'm at home, purely because lo responds better (no boobs). I do drink. Little and often; half a beer 4 days a week 1.5 pints 1 day a week, 2 days nothing. Never wine or spirits, just craft beer/real ale so relatively low gravity. Can't nap because of older child.

I had a good night's sleep last night, made it past 6 hours (interrupted) and do actually feel better. I was looking forward to 5 nights off in a row but have just been called in to work later :( definitely going to look for a different industry to work in once both kids are school age, unfortunately I've been in the same job for 20+ years so have limited experience, though I think that will be a different thread when the time comes.

Thanks for the replies. And thank you for not being stern, probably not what I needed really!

For someone 5'7" tall who is breastfeeding 1400 calories is low. Eat more lean protein and don't cut fat and you'll feel fuller. Make sure you are drinking enough too. Sometimes we misinterpret thirst for hunger.

Maybe have some healthy snacks available so you don't reach for biscuits, etc? E.g. veg sticks and some hummus, hardboiled eggs. Make sure the bread you're eating is seeded wholemeal (higher protein and fibre which helps fill you up). If you like yoghurt, try low fat Greek yoghurt or Skyr. Use fruit (frozen is fine and high in nutrients as it's frozen freshly picked) to sweeten. You can eat a lot of low fat yoghurt/Skyr for relatively few calories. Think food volume when putting meals together.

Try switching caffeinated drinks for naturally decaff versions. Caffeine is helpful in moderation, but could be scuppering your sleep. Take vitamin B12 and magnesium (if safe when breastfeeding) to help sleep and energy levels.

I am the same when tired (frequently) and also when bored so I get it.

@NigelHarmansNewWife I've been limiting to 1800 cals up until about a week before Christmas, 1400 for meals and another 200-400 for desert or evening snack. Last couple of weeks have been an absolute shit show. Must have had 3000 cals yesterday. I've been meaning to cut down caffeine too but never seen to find a good time. Will deffo switch to brown/wholemeal too. I'm a bit of a supplement fanatic so already having those two plus folic and gentle iron.

Hi @Smellz714 my point is that you're restricting your calorie intake too much so you haven't found it to be sustainable when breastfeeding and very tired. Concentrate on protein and food volume to fill you up. Nor just wholemeal bread btw, seeded wholemeal - like Hovis Seed Sensations or a supermarket alternative.

Fair point! I'm going to put the calorie counter away for a while. Thanks for helping. I've had a good day today- followed the advice given and actually feel full; not a trembling, empty pit.

Aw - get some rest. If you can with everything else that's going on, do some meal planning then you don't have the added pressure when tired of trying to think what to cook. If you have a slow cooker there are some really easy meals you can make. Things like pulled chicken you can serve in a high protein bun or with a baked potato and some veg.