Dream On: The Importance of Sleep
Ask yourself…when was the last time you got a solid 7-8 hours of sleep where you felt well rested and fully energized when you awoke? If it was not recently, please read on!
You may be wondering, “Anna, you’re a Registered Dietitian Nutritionist…what does sleep have to do with nutrition and why are you taking the time to write about it?” My response, a resounding, “So much…!” Sleep, nutrition, and wellness all go hand-in-hand. Sleep is just as important as diet and exercise for overall health and poor sleep will more than likely lead to poor nutrition and health. The Centers for Disease Control (CDC) recommends that adults get at least 7 hours of sleep a day, if not more! According to the American Heart Association, 1 in 3 adults reports not getting enough sleep on a daily basis.
High quality sleep is important in helping the brain to repair itself, help regulate hormones such as the stress hormone cortisol, and aid in the prevention of heart disease. Cortisol is known as the “fight-or-flight” hormone, which responds to stress. Cortisol has effects on: regulating blood pressure, regulating blood sugar, influencing inflammation, maintaining heart health functions, and helping to regulate the sleep-wake cycle. Chronic stress can increase levels of cortisol in the body, as can poor sleep quality. Cortisol production follows a daily 24-hour bio rhythm, which tends to be lowest overnight and highest first thing in the morning and when that rhythm gets disrupted, sleep does too. Managing stress through physical activity and mindfulness may help to naturally reduce cortisol levels in the blood and can also help improve sleep quality and duration.
Sleep deprivation is also linked to increased inflammation, increased plaque build-up, and elevated blood pressure which can put you at greater risk for cardiovascular issues. According to a study published in the Journal of the American College of Cardiology, habitually sleeping for less than six hours has been associated with a 20% increased incidence of heart attacks. If you do not get enough sleep, your blood pressure may be affected; this is because, when we sleep our blood pressure naturally goes down, so when we do not get enough sleep, our blood pressure does not have the chance to go down and thus stays higher for an increased period of time.
A good night’s sleep also helps to regulate hormones which regulate appetite, digestion, and metabolism including leptin and ghrelin. Ghrelin is a hormone which your body produces which makes you feel hungry. Leptin is a hormone which your body produces which makes you feel full. Leptin levels will normally increase while you sleep; therefore, when you do not get enough sleep, leptin levels will not increase as they should and you will feel hungrier, and thus eat more. Poor sleep will also increase the amount of ghrelin in your body. In a 2010 study, sleep deprivation increased hunger and reduced fat loss while dieting by 55%. Another study conducted in 2011 examined how sleep deprivation effected muscle gains and recovery; one group was allowed to sleep 5.5 hours and the other was allowed to sleep 8.5 hours (both groups remained on a calorie-regulated diet). The researchers discovered that the group that slept for 5.5 hours had 60% less muscle mass at the end, while those who slept 8.5 hours had 40% more muscle mass.
Sleep also has an effect on growing muscles. Human growth hormone (HGH) is one of the primary compounds our bodies use to repair and grow muscle. Our bodies require HGH to utilize the amino acids from protein in the foods we eat. The time when HGH is most present in our bloodstream is when we are sleeping. When we do not get enough good quality sleep, the result is that our body is not able to do these things and generate new muscle.
The following are some sleep hygiene tips to help improve sleep quality and get you the 7 hours of restful sleep your body deserves:
· establish a set time for going to bed and waking up every day; this helps to regulate your circadian rhythm
· set aside 30 minutes before bed to relax; perform guided breathing, mindfulness meditation, or easy stretching to promote relaxation before trying to get to sleep
· ensure that your room is dark and cool; the best temperature for promoting good sleep quality is between 65F and 68F according to the Sleep Foundation
· replace your mattress every 6-8 years; this recommendation was made by the Sleep Foundation and they suggest replacing your mattress every 6-8 years if one or more of the following apply: your mattress is noticeably saggy or damaged in certain areas, it is noisier than usual (noisy springs), you regularly wake up with muscle/joint stiffness
· eat a healthy diet, with plenty of fruits, vegetables, whole grains, lean proteins, and lots of water
· remove electronic devices from your bedroom including cell phones, computers, and televisions; these types of devices emit a type of light called blue-light which can upset your body’s natural production of the sleep-promoting hormone melatonin and the National Sleep Foundation recommends ceasing use of these devices at least 30 minutes before bedtime
· exercise regularly; tired bodies make for an easier time falling asleep…aim for 20 minutes of exercise a day but try to avoid intense exercise too close to bedtime as that can cause you to have difficulty settling down for bedtime
· limit caffeine intake, especially after 2 pm; caffeine promotes wakefulness by blocking adenosine which is a sleep-inducing chemical which builds up throughout the day while you are awake, and the more it builds up, the sleepier you become
· reserve your bed for sleep; you want to mentally associate your bed with sleep so avoid hanging out in your bed unless you are doing so at bedtime (ex. don’t do work in bed if you work from home)
