Why Sleep Deprivation Leads to Junk Food Cravings

Wazzup Pilipinas!

We live in a fast-paced society where sleep deprivation has become a normal part of many people’s lives. But getting less than the recommended seven to eight hours of sleep each night has a bigger impact than many realize. Without adequate rest, hormones get released in different amounts, altering your appetite and the brain begins craving the high-fat foods that lead to unwanted weight gain. 

Sleep Deprivation Leaves You Hungry
When you’re sleep deprived, the body releases appetite-controlling hormones in different amounts. The brain releases larger quantities of the hormone ghrelin, which makes you feel hungrier while the hormone leptin gets released in smaller amounts, which means you don’t feel full as quickly. Your body naturally feels hungrier, making it difficult to stick with a balanced eating plan. Even though you don’t need those extra calories, you’re more likely to overeat when you haven’t gotten enough rest.
Enticing Snack Foods are Hard to Resist
Lack of sleep affects your brain in other ways too. When you’re sleep deprived, the reward center of the brain goes into high alert. It gets more rewards when you eat high-fat, sugary foods. In fact, the brain gets stimulated during sleep deprivation much in the same way it does while using marijuana. The reward center gets a bigger hit when you’re tired versus when you’re well rested. The munchies also tend to hit in the late afternoon and evening when you’re starting to feel even more exhausted after a long, sleep-deprived day. 

Make a Change for Your Health 

A solid seven hours of sleep every night supports a healthy eating plan and gives your body a chance to recover and rest. Developing good sleep hygiene, all those habits that surround your sleep is key to getting the shut-eye you need. If you need help falling asleep there are many ways to do so other than a recommended sleep supplement. Habits that can help you sleep better at night include:






Setting the Bedroom Up Right 

Your bedroom should be a sleep sanctuary, not a multipurpose space. It should be dark, quiet, and kept at a cool 60-68 degrees at night. If you wake up in the morning achy and sore, you may need a mattress that supports your preferred sleep position. Purchasing a new mattress can be pricey. If it’s not in your budget, you might want to consider a mattress topper to give an old mattress new life.


Regular Exercise 

Exercise not only creates a strong body but improves your overall health. It also wears out your body so you’re more tired at night. While you want to make exercise a regular part of your day, try to avoid strenuous activity too close to bedtime. The rise in body temperature and release of endorphins within four hours of bedtime can keep you awake long into the night.


Smart Snacking 

While you want to avoid eating a heavy meal right before bed, a light snack can be just what you need to prevent hunger pains from waking you during the night. Try to choose foods that promote sleep by helping with melatonin production like milk, cheese, almonds, and bananas.


Avoid Stimulants and Screens 

Caffeine and other stimulants can keep you wide awake if consumed within four hours of bedtime. You also want to avoid staring at a screen within one hour of going to bed. The bright, blue light from televisions, laptops, smartphones, or e-readers can be bright enough to make the brain believe it’s time to stay awake. 

Written by:

Ellie Porter
Managing Editor | SleepHelp.org
ellie@sleephelp.org

The Unintentional Spiritual Significance of the Bataan Chapel

Wazzup Pilipinas!

Filipinos have always been a spiritual people, guided by their devotion to God and a constant desire to integrate wholeness and integrity into their lives. While more than 86% of the population of the Philippines is Roman Catholic, non-conforming spirituality has become a big influence in modern day life in the Philippines. An increasing number of people are turning to spirituality in a bid to reach self-actualization that will lead them to live the best life possible. There are countless places of spiritual significance situated across the country such as the Kamay ni Hesus Shrine, the Regina Rica Queen of the Holy Rosary and the recently-completed Bataan Chapel that is attracting spiritual dwellers from across the world to the grasslands of the Philippines.

Built with a purpose

In April 1942 approximately 76,000 Filipino and US POW soldiers were ordered by a victorious Japanese army to commence a 100km walk towards Camp O’Donnell, an event that would eventually become known as the Bataan Death March. Barely 54,000 soldiers were fortunate enough to survive this terrible ordeal. It is near this spot that Swiss artist Not Vital chose to build a chapel that has become a refuge of spiritual serenity. 

Situated in the immense grasslands of Bataan, the 141 square-meter tall concrete chapel makes for a striking figure as it towers over the surrounding prairies.

Despite the historical significance of the chapel’s location, Vital has been exceptionally careful not to brand it as a memorial in honor of the massacre. The chapel is also not meant to be sacrosanct only to the Christian faith, despite the clear references to Christianity being depicted in a mural inside. 

Vital had infact, carefully countered this notion by the inclusion of a wooden statue of the rice goddess Bulol that hangs on one of the interior walls of the chapel. The real purpose of the chapel? To house Vital’s interpretation of the Da Vinci’s The Last Supper. Where art is usually commissioned to fit a space, in this instance, the space was created to house a piece of art, and unintentionally create a haven for spiritual well-being.

Walking on water

As you enter the chapel through a door that is only big enough to allow one person to enter at a time, you will notice that the whole chapel is filled with water, giving the impression of walking on water as you head towards a mural of The Last Supper. 

According to Vital, the water also pays homage to the countless rice fields of the Philippines, starting at a depth of 20cm at the entrance and slowly decreasing as you continue up the slope towards the far wall. The light that streams into the chapel during the day creates striking patterns on the water and wall surfaces, generating an ambiance that is indubitably surreal.

Spiritual significance in abundance

The Bataan Chapel is not easy to reach where it stands on a hill in the rural region of Bagac, a wind-battered town with less than 30,000 residents. The installation’s remote location contributes greatly to its spiritual significance, making the journey there a pilgrimage of sorts. The Bataan Chapel is proof that art, even in its most abstract form, can be used as a way to express spirituality. Diana Campbell Betancourt, an American curator working in the Philippines is in awe of the structure and was quoted as saying: 

‘Bataan is a place with a very charged history - and the chapel is a beautiful attempt to heal scars from a painful past and contemplate space for a more peaceful future’.

Whether you plan to visit the Bataan Chapel for spiritual enlightening or merely out of curiosity, the trip is guaranteed to be well worth the effort. Being able to experience one of Vital’s masterpieces firsthand is bound to stir some emotion in everyone faced with its unapologetic presence. There are some pieces of architecture in the world that simply exudes spirituality, whether intentionally or not - the Bataan Chapel is undoubtedly one of them.

Filipino and EU Experts Present Strategies for Small Islands Energization

Wazzup Pilipinas!

The European Union (EU) and the Philippine Department of Energy (DOE) are committed to cut greenhouse gas emissions, while addressing the issue of climate change and facilitating the provision of sustainable and resilient energy services and facilities in the country.

Through the concept of hybridization, energy access to remote, unviable and underserved communities is sustained. The operation of diesel power plants is improved through energy efficiency and renewable energy utilization, ensuring energy security in small islands nationwide.

Renewable energy and energy efficiency experts for the EU-supported Access to Sustainable Energy Programme (ASEP) will present strategies to improve the operational efficiency of diesel power plants and techniques for hybridization with solar PV in the Experts Symposium on Renewable Energy and Climate Change on Friday, 22 June 2018 in Makati City.

Said strategies are based on the findings of two technical studies on diesel power plants now widely used in rural electrification in the Philippines.

They will also explain the decision-making process that determines the proper role of diesel power and renewable energy options in off-grid electrification.

National Aeronautics and Space Administration (NASA) Senior Research Scientist Emeritus Dr. Josefino Comiso will keynote the event with a presentation on the impact of energy use on global climate.

EU Ambassador Franz Jessen and DOE Undersecretary Felix William B. Fuentebella will deliver the opening remarks.

Ambassador Jessen said that for the EU countries and its Member States, the long-term goal is to cut its emissions by 80-95% compared to 1990 levels. The short term target of 20% is aimed for in 2020.

He explained that this would be achieved by two key approaches: a shift to renewable energy, such as solar, wind and biomass for electricity generation; and an increase in the energy efficiency in buildings, industries and transport. Said actions will boost the economy, create jobs and strengthen Europe's competitiveness.

"I am pleased that the Government of the Philippines, by its policies and programs, is committed to promoting the utilization of renewable energy and to substantially increasing energy efficiency. While these actions contribute to reduction of global GHG emissions, they benefit the country itself by enabling energization of its rural populations in innovative manner, and in improving the economy as a whole," Jessen said.