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"Autumn is for eating," "Autumn is for sleeping"—we always hear these phrases when fall comes around. But why is autumn called the season of appetite and sleep? You probably want to know if there's a good reason for it and if it's really true.
This article will thoroughly explain the relationship between appetite and sleep in autumn. Read it and make your autumn even more comfortable!
1. Why is autumn called the season of appetite and sleep?
First of all, why is autumn called the "season of appetite" and "season of sleep"? In other seasons, we might say "spring is a season of new encounters and partings," which is because the new fiscal year begins and people change workplaces or schools. Perhaps there is a similar reason for autumn.
Let's unravel the origins of why autumn is called the season of appetite and sleep.
1-1. Autumn for appetite: Abundant harvests and plentiful ingredients
Many of you have probably heard the phrase "autumn of bounty," which is similar to "autumn of appetite."
While various ingredients can be harvested year-round thanks to advanced technology, this was not always the case in the past. The old way of thinking was to enjoy freshly harvested ingredients during their season. Even now, we have the concept of "seasonal ingredients." Such customs were deeply rooted in everyday life. It was considered proper to enjoy seasonal vegetables fresh from the harvest.
And autumn is a season when such ingredients become abundant. Many seasonal foods appear, such as mushrooms, sweet potatoes, ginkgo nuts, chestnuts, and Pacific saury. Because there is more to harvest, appetite is stimulated, and more foods can be eaten, so it became established as the "autumn of appetite."
Summer, being hot, often leads to a decrease in appetite, so this might also imply a recovery.
1-2. Autumn for sleep: Cooler temperatures create a comfortable sleeping environment
What about autumn for sleep? This also becomes clear when we consider the past.
In the past, before air conditioners, summer nights were restless and people would often wake up. However, when autumn arrives, temperatures drop, creating a comfortable sleeping environment. It's not too hot, not too cold, making it perfect for sleep. This is why it came to be called the autumn for sleep. Indeed, even now, we can sleep without an air conditioner in autumn.
These are the reasons behind autumn's associations.
2. Lack of sleep leads to increased appetite
Autumn, known as the season of appetite, is also a time when people tend to gain weight, perhaps due to overeating. The fact that less skin is exposed after summer might also play a role.
However, that's not all. Sleep is actually related to appetite.
While it's called the autumn for sleep, some people have trouble sleeping due to the changing seasons. Surprisingly, lack of sleep can lead to increased appetite. Many people might not be aware of this.
It's not uncommon for sleep deprivation to unknowingly lead to increased appetite, resulting in overeating and weight gain.
2-1. Hormones are related to increased appetite!
The reason why sleep deprivation leads to increased appetite is related to hormones. Appetite doesn't just arise because you're hungry; it's promoted or suppressed by the action of hormones.
If you could control these hormones, you'd be able to manage your appetite even while dieting.
The hormones related to appetite are "leptin" and "ghrelin."
Leptin is called the appetite-suppressing hormone and helps suppress appetite. Ghrelin is called the appetite-stimulating hormone, and you should remember that it, conversely, increases appetite.
When you are sleep-deprived, leptin decreases, and ghrelin increases (*1). This means your appetite becomes harder to control, and you end up eating more and more.
Let's take a closer look at each hormone.
2-2. Leptin: Appetite-suppressing hormone
As previously mentioned, leptin is called the appetite-suppressing hormone, so it has the function of suppressing appetite.
Leptin is produced in fat cells and transported with the blood to the hypothalamus in the brain (*2). The mechanism is that when leptin levels are high, the brain feels full. At that point, the brain determines that no further calorie intake is needed and issues instructions to expend energy.
In other words, when you want to control your appetite while dieting, you just need to keep the blood concentration of this leptin high.
It is known that leptin decreases due to sleep deprivation. This means that appetite suppression becomes more difficult.
Sleep in autumn should be valued for this reason too.
2-3. Ghrelin: Appetite-stimulating hormone
On the other hand, ghrelin is known as the appetite-stimulating hormone.
Ghrelin, which works in opposition to leptin, is secreted when you are hungry, stimulating the satiety center and creating a feeling of hunger. If you are on a diet, you'd want to suppress this ghrelin.
It is known that this increases with sleep deprivation. This means your appetite will grow stronger and stronger.
You can see that sleep and appetite are inextricably linked.
To summarize the process, it's sleep deprivation → changes in feeding hormones (decreased leptin, increased ghrelin) → increased appetite → obesity.
Indeed, there is much experimental data regarding sleep deprivation leading to changes in feeding hormones (decreased leptin, increased ghrelin).
One of the most famous studies is by a research group at the University of Chicago, which reported that even two days of short sleep can cause changes in feeding hormones (*3).
From this, it is proven that sleep is important.
So, the autumn of appetite and the autumn of sleep had this kind of connection after all.
3. Strategies for when you simply can't control your appetite before sleep
Since it's called the autumn for appetite, it's natural to have an uncontrollable appetite in autumn. It's one of the three basic human desires, and consciously suppressing it can be difficult. Many people have probably experienced an uncontrollable appetite before sleep.
In such cases, it's good to use effective strategies.
Drinking plain hot water or hot milk is easy and recommended. Warm drinks have a satiating effect and tend to suppress appetite. Also, drinking something warm can temporarily raise your body temperature, making it easier to fall asleep.
If you absolutely need to put something in your mouth, gum or dried squid are recommended. While not large in quantity, they require a lot of chewing, making it easier to feel full.
A soup with large-cut root vegetables would have a similar effect.
Do give it a try!
4. Autumn sleep has benefits beyond appetite control!
Autumn sleep offers various benefits beyond controlling appetite.
Sleep is effective in preventing colds, which are common during seasonal changes, and keeps the immune system in a normal state.
Even in autumn, when it's easy to get sick, maintaining a sufficient amount of sleep makes you less susceptible to illness. Also, it is effective in maintaining healthy skin. It ensures proper secretion of growth hormones, allowing you to consistently maintain new and healthy skin.
Summary: In autumn, especially, manage your sleep to control your appetite
You now understand the relationship between the autumn of appetite and the autumn of sleep.
Autumn is a season full of temptations, but make sure to get enough sleep and control your appetite.
Here's a summary of this article:
- The origins of "autumn of appetite" and "autumn of sleep" are related to environmental factors from ancient times.
- There is a connection between sleep and appetite.
- Sleep deprivation leads to a decrease in leptin (appetite-suppressing hormone) and an increase in ghrelin (appetite-stimulating hormone).
- As a result, sleep deprivation makes you more prone to weight gain.
- If you absolutely want to eat before sleep, drink something warm or eat something that requires a lot of chewing.
The nights in autumn will get longer and longer as winter approaches. It's tempting to stay up late, but try to resist and maintain regular sleep habits. It will not only help control your appetite but also contribute to managing your health as the weather changes!
[References]
*1 Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite
*2 Appetite/Weight Regulation - Role of Leptin/Ghrelin Signaling
*3 Elevated ghrelin predicts food intake during experimental sleep restriction
