Is a lack of sleep affecting your health?
During the middle stage of life, sleep can become deeply affected. It is a time where many factors can contribute to a shift in sleep patterns. I would like to share why it is so important to get enough sleep.
Sleep and weight gain
Research has shown that if you get less than 7.5 hrs of sleep a night, then you can be at an increased risk of weight gain. We can all occasionally suffer with a poor night’s sleep, and this can make us feel fatigued the next day.
Sleep deprivation causes hormone imbalances and in particular Ghrelin (the hunger hormone which makes you feel hungry) and Leptin (our satiety hormone which tells us we are full). So, when you find yourself reaching for a high carbohydrate or starchy foods, you can forgive yourself for a lack of will power and blame your hormones! In one study, sleep deprived participants ate on average 300 calories more, after a night’s sleep of only 4 hrs compared to when they slept 9 hrs.
Stress and hormones
Lack of sleep can affect your stress hormones, and stress hormones can affect your sleep. So, it is one big vicious cycle and therefore why it is so important to take the time to unwind before your bedtime. Cortisol which is one of the main stress hormones, and the amount we have in our body should vary throughout the day. It should start off low on waking, then rise to a peak in the morning, helping you to get out of bed and then gradually tail off towards the evening time. However, periods of stress can create an imbalance in this daily rhythm and lead to high levels of cortisol in the evening. Typical signs of high cortisol are feeling wired, exhausted, but your head is buzzing once your head hits the pillow. This scenario doesn’t really set you up for a good night’s sleep.
A lack of sleep can destabilise your body’s sensitivity to insulin, which can lead to weight gain and this, in turn, exacerbates hormonal symptoms such as hot flushes and night sweats.
During the peri-menopause night sweats which are caused by falling levels of oestrogen can cause major sleep disruption. Also, oestrogen allows your body to utilise your ‘happy hormone’ serotonin, which is the precursor for melatonin, which helps manage your sleep/wake cycle. Further add into the mix, that whilst oestrogen levels are falling, progesterone levels are dramatically declining too. This is a problem for women because progesterone helps you fall to sleep faster and reduces the incidences of sleep disturbances.
Balanced blood sugar levels = Better sleep
If you eat more starchy carbohydrates like bread, pasta, rice or sugary treats, then your body will produce more insulin. If you have peaks and troughs of blood sugar levels, then this creates a perfect scenario for dysregulation of blood sugar levels. If you have a sugar crash in the night, your body will compensate by producing cortisol, which can lead to you waking up. Moving towards a way of eating that balances blood sugar levels will help significantly improve the quality of your sleep. To help balance blood sugar levels then avoid foods high in sugar and eat protein with every meal.
Tips for getting a good night’s sleep
DO
• Your body benefits from routine, so try to go to bed at the same time.
• Ensure the temperature of your bedroom is not too hot or too cold.
• Keep the bedroom completely dark, so that you are not disturbed by light, which your brain will detect even if your eyes are closed. Maybe consider an eye mask or black out blinds.
• Ensure you spend time outside to gain at least 20 minutes of early morning sun.
• Consider a Lumi light which has been shown to improve stress and quality of sleep. They can also be very beneficial in the winter months in the UK, as they can gradually brighten and help gently awaken you from your sleep.
• Participate in some form of exercise every day, as there is evidence that regular exercise can improve quality of sleep. This could be brisk walking, aerobic exercise, weight/resistance training or yoga.
• Consider replacing your smartphone with a traditional alarm which avoids the temptation of looking at it whilst in bed or some annoying person messaging you late into the evening.
• Make some time to relax before bed. This could be a bath with aromatherapy oils, yoga nidra/meditation (Look at Apps such as Calm, Headspace or FitMind).
DON’T
• Drink alcohol to help you sleep. Alcohol can make sleep more disturbed and I’m sure you have at times woken up at 3am after a few drinks.
• Drink caffeine in the afternoon which includes coffee, normal tea/green tea or fizzy/energy drinks.
• Go to bed hungry. Have a snack before bed such as nut butter on an oatcake or banana. Eating protein with every meal can help negate hunger pangs.
• Try to avoid afternoon naps.
• Try not to go to bed frustrated and engage with the right mindset. If you are in a vicious cycle of insomnia then really focus on calming the mind.
• Engage in stimulating activities such as using smartphones/tablets as these emit blue light which interferes with melatonin production. Also avoid stimulatory TV programmes or competitive games.
