Sleep Can Make or Break Your Health and Well-Being!
Along with proper nutrition and exercise, sleep is one of the main pillars of health and well-being. All three go hand-in-hand to help support one another for an overall healthy lifestyle. Sleep is absolutely essential in order for the body to function properly. It allows the body and brain to rest and recover and it affects nearly every tissue in the body. There is also an increasing amount of evidence that points to the role of sleep in maintaining proper nutrition and a healthy body weight.
Do you know what happens when you sleep?
Our internal body clock, which is also known as our circadian clock, lets us know when we are ready to sleep. Not only does our brain contain a circadian clock, but other organs in our body do as well. There are various cues that trigger our circadian clocks:
Daylight – we are more alert at this time
Darkness – we feel drowsier
Caffeine, alcohol, and artificial bright light can also trigger these clocks and keep us awake, disrupting our natural rhythms
The body also experiences several phases of sleep which we cycle through roughly 4-6 times throughout the night. First, we go through the non-REM sleep phase:
The body transitions from being awake to a restful state.
Next, the body falls into a light sleep state where breathing, heart rate, and muscle movements slow down. Brain activity also slows down, along with a decrease in body temperature.
Then the deep sleep state follows. Usually this occurs early in the sleep cycle, immediately following light sleep. Heart rate and breathing are the slowest during this phase and you’re not easily awakened. This deep sleep state is when the events of the day are processed and stored in your memory. If you lack this state of sleep, you can wind up feeling tired and groggy in the morning, even if you slept for an adequate amount of time (i.e. 8 hours).
After the non-REM sleep phase the body enters the REM (rapid eye movement) phase:
This phase tends to occur later at night and into the early morning hours
During REM sleep, your pupils twitch and move rapidly from side-to-side
Brain activity rises, and breathing and heart rate also increase
This is the phase when dreams are most common, and certain nerves signal your limbs to become temporarily paralyzed so that you don’t act out the dream
Memory is processed and stored during this stage of sleep
The sleep cycle has various chemicals involved
Numerous neurotransmitters and hormones are released by the brain. These chemicals are stimulated by light or darkness and send signals to promote sleep or wakefulness. Some of the chemicals are highlighted below.
GABA: a neurotransmitter that decreases nerve cell activity and plays a major role in allowing the body to sleep. There are dietary sources that can help increase GABA in the body, including: spinach, potato, sweet potato, chestnut, valerian root, wild celery, St. John’s wort, Mouse-ear hawkweed, cruciferous vegetables, soya bean, common bean, Adzuki bean, Lupin, green peas, oat, wheat, barley, various types of rice, pokeroot, maypop, buckwheat, mushrooms, and tomato.
ADENOSINE: a neurotransmitter that gradually accumulates in the brain during the day. Its high concentrations make us sleepy at night. Caffeine from coffee and other beverages blocks brain receptors for adenosine and therefore can keep us awake at night.
MELATONIN: this hormone is well-known for sleep! Melatonin is released by the brain when it is dark. This hormone is secreted predominantly by the pineal gland. The retina and the gut are also sites of melatonin production, along with other extra-pineal sites in the body. Levels of this hormone reach maximum in the early hours between 2:00-4:00am, and then melatonin becomes to lower to daytime levels, where they are barely detectable during the day. Sunlight or exposure to light inhibits the production of melatonin and increases the release of cortisol, waking us up. Exposure to too much artificial light (think blue light from smartphones, computes, and TVs) late at night can lead to lower levels of melatonin being released, making it harder for you to fall asleep. Production of melatonin also decreases with age, and it is disturbed with night work, being overweight, and from disruption to light-dark cycles. Nutritional factors can also modify melatonin production. Serotonin, a neurotransmitter derived from the amino acid tryptophan, is the precursor to melatonin. Melatonin has been detected in various foods, including tomatoes, olives, barley, rice, white and black mustard seeds, pistachios, walnuts, tart cherries, the skin of grapes, strawberries, and it is naturally found in milk (hence why a warm glass of milk can help people sleep at night). Energy (calorie) restriction has also been shown to reduce the nocturnal secretion of melatonin and therefore disrupt sleep.
SEROTONIN: a neurotransmitter derived from tryptophan (an amino acid). Serotonin is the “feel-good” chemical for the body, and it is associated with both sleep and being awake. This neurotransmitter is released by the brain during daylight, but it is also used to form melatonin at night. 90% of serotonin receptors are located in the gut (one of the many reasons why it is iso important to maintain optimal gut health). Food sources to boost serotonin levels include bananas, chicory, Chinese cabbage, coffee powders, green coffee bean, green onion, hazelnuts, kiwi, lettuce, nettle, paprika, passion fruit, pepper, pineapple, plantain, plum, pomegranate, potato (and sweet potato), spinach, strawberry, tomato, and wild rice.
HORMONES THAT COUNTERACT SLEEP: norepinephrine, adrenaline, histamine, and cortisol are hormones that are secreted in response to stress, causing the body to be awake and alert. During chronic or prolonged stress, adrenocorticotropic hormone (ACTH) is released, which then goes on to release cortisol. ACTH levels tend to be higher in people who have insomnia.
How much sleep do you need?
Sleep needs change as we age, and specific amounts vary by individual. However, according to the National Sleep Foundation, most adults need at least 7-9 hours of sleep. Unfortunately, almost 1/3 of Americans are getting less than 6 hours of sleep per night. Consistency is also incredibly important. Increased variability in how much sleep we get from night to night is associated with an increased risk of developing metabolic and heart diseases. Therefore, it is important to respond, whenever possible, to the body’s natural signals of sleepiness. Sleep requirements for other age groups include:
Newborns (need the most sleep): 14-17 hours/day
Infants: 12-16 hours/day, including naps
Toddlers: 10-14 hours/day, including naps
Preteens and teenagers: 8-12 hours/night
Adults: 7-9 hours/night
What happens if you don’t get enough sleep?
A lack of good quality sleep can lead to difficulty focusing and thinking clearly since sleep helps to process your thoughts from the day, as well as store memories. Insufficient sleep has also been associated in multiple studies with an elevated risk of obesity and a greater waist circumference. Sleep deprivation increases the risk of health conditions like diabetes, heart disease, stroke, depression, and potentially early death. Prolonged sleep deprivation can also affect concentration and other cognitive functions. Decision-making and mood can also be influenced. You may feel tired, irritable, or anxious during the day after experiencing lack of sleep. Reaction times can also be slower, leading to increased risk of driving accidents. In children, insufficient sleep can lead to attention and behavior problems, or hyperactivity. In the elderly, lack of sleep may decrease focus and attention, leading to a greater risk of falls, bone fractures, and other accidents.
What can lead to poor quality sleep?
There are several reasons as to why someone can experience poor quality of sleep. Poor sleep habits are most common. This includes watching TV or using screens late at night, drinking caffeinated or alcoholic beverages at night, and not following a regular sleep schedule. If your sleep environment is too noisy, too light, too cold, or too hot you can experience poor quality sleep. People who work overnight shifts and sleep during the day tend to have poor quality of sleep as well. This is due to sleeping outside of the body’s natural circadian clock. Sleep disorders such as sleep apnea, insomnia, or periodic limb movements can reduce deep or REM sleep or cause frequent night awakenings. A medical condition, such as heart, lung, or kidney diseases, or chronic pain can also cause frequent awakenings.
Where does nutrition come into play with sleep?
Sufficient nutrient consumption is important for sleep. One large study found that a lack of key nutrients – calcium, magnesium, and vitamins A, C, D, E, and K – are associated with sleep problems. Your diet can also affect hormonal pathways that are involved in sleep. It is important that you are consuming adequate nutrition for YOU without overconsuming unhealthy foods. High-carbohydrate meals with high-glycemic indexes are shown to affect energy level and sleep quality. These types of foods often make you feel drowsy, and they have been shown to increase the number of awakenings at night and reduce the amount of deep sleep. Frequent consumption of energy drinks and sugar-sweetened beverages is associated with poor sleep quality. Eating too late at night can also throw off sleep and your quality of sleep. The body cannot fully rest if it is focused on digesting. Eating later can also throw off the chemicals involved in the sleep cycle. The Mediterranean diet, a plant-based eating pattern involving high-fiber foods, lean meats, and an abundance of healthy fats has been found to improve not only heart health but sleep quality as well. Adequate fruits and vegetables that incorporate the colors of the rainbow can help the body receive a variety of nutrients and increase your ability to meet micronutrient needs, therefore providing your body with key nutrients involved with quality sleep.
Just as food can influence or inhibit quality of sleep, quality of sleep itself can influence food choices. Multiple studies have found that people who don’t get enough sleep are more likely to increase their food consumption without an equivalent increase in energy expenditure. Sleep deprivation also appears to provoke a tendency to select high-calorie foods that offer less nutritional benefit, creating a greater risk of weight gain. There are certain hormones considered to be driving factors behind poor nutritional choices associated with sleep deprivation, like leptin and ghrelin. Normal production of leptin and ghrelin (these hormones help control appetite and hunger) is thrown off even after SHORT periods of inadequate sleep. Other chemicals in the brain that help guide food choices may also be impacted by lack of sleep. Concentration, decision-making, and mood, all of which are affected by poor sleep, play into the types of foods we incorporate into our daily diet. Sleeping well can reduce overeating and facilitate more physical activity by helping you wake up more energetic and refreshed, and therefore help in maintaining a healthier weight.
So how can you improve your sleep? Here are some tips to get you started:
Improve your bedroom environment and sleep-related habits (aka sleep hygiene)
Ensure a comfortable temperature in the room
Feeling too hot or cold can disrupt sleep
Keep a regular sleep schedule
Major component of sleep hygiene
A late sleep schedule is correlated with a higher risk of weight gain
Try to go to bed at night and awaken in the morning around the same times, even on weekends
Helps to regulate the body’s sleep cycles and circadian rhythms
Give yourself plenty of time to relax and get ready for bed
Practice deep breathing exercises, do meditation or light yoga stretches, or listen to soothing relaxing music
Avoid foods and drinks like caffeinated beverages or spicy foods
These can make it harder to get to sleep
Avoid drinking caffeinated beverages 4-6 hours before bedtime if you’re sensitive to caffeine
Avoid eating too close to bedtime
Avoid large meals, heavy snacking, or alcohol 2-3 hours before bed
Make sure your bedroom is dark and quiet
Dim the lights and turn off your cell phone’s sound and vibration modes if possible
Avoid screen time for an hour or more before bed
Have a comfortable mattress and bedding
Aim for daylight exposure and moderate exercise every day as well!
Exposure to natural light during the day can help keep your body in sync with its natural sleep rhythms
Regular exercise can improve sleep
Avoid working out too close to bedtime and allow your body to wind down before bed
Avoid vigorous activity 1 hour before bedtime
If you awaken and can’t return to sleep, don’t stay in bed – get up and do quiet relaxing activities, like reading, until you are tired enough to fall back asleep
There are many factors that come in to play when it comes to obtaining quality sleep, and therefore there are many ways in which you can become out of balance or disrupt your body’s natural sleep cycle. Nutrition can affect sleep directly or indirectly. If you struggle with sleep and aren’t sure where to start, schedule a free 30-minute consultation with me where we will discuss the next steps to help you feel rested, and your best again!
