Sleep is necessary for our physical, mental, and emotional well-being (1). However, the value of a good night's sleep tends to be overlooked. In this blog, we'll explore some of the benefits of a good night’s sleep and provide advice for improving your sleep quality and, ultimately, your health.
The Benefits of Good Quality Sleep
Physical Health and Recovery Sleep is especially important for those who are physically active because a lack of sleep can impair physical ability and may lead to injuries. In addition, as you sleep, your body works hard to heal tissues and muscles and recover from exercise (2).
Improved Mental Health
Sleep is essential for both cognitive and emotional well-being. It promotes cognitive clarity, mood regulation, and stress management (3). Consider it your brain's way of regenerating and getting ready for the day.
Weight Management
Sleep and metabolism are closely linked. Sleep deprivation may disrupt the balance of hunger-related hormones, causing an increase in appetite and an increased risk of weight gain (4) (5). Having adequate sleep helps to maintain a healthy weight.
Prevention of Disease and Longevity
Numerous studies have connected insufficient sleep to an increased risk of chronic health issues such as heart disease, diabetes, and even death. Studies have found that when sleep is deprived the body produces more pro- inflammatory cytokines which can lead to the development of cardiovascular and metabolic disorders (6). Prioritising sleep is an important step toward disease prevention and living a longer, healthier life.
The Relationship Between Diet And Sleep
Your dietary habits can have a big impact on how well you sleep. While some foods can improve sleep, others can cause disruptions. What you need to know is this:
Timing of Meals
Your mealtimes can have an impact on how you sleep (7). Large, heavy meals eaten too soon before bedtime can cause discomfort, indigestion, and interrupted sleep. Generally speaking, you should finish eating at least two to three hours before bed to promote optimal digestion.
Avoid Caffeine Before Bed
Coffee, tea, soft drinks, and even chocolate all contain caffeine, a well-known stimulant. Caffeine consumption in the late afternoon or evening can make it difficult to get to sleep and stay asleep. Caffeine consumption must be kept to a minimum, especially in the hours before bed. One study found that caffeine consumed up to 6 hours before bed had a significant effect on sleep (8).
Sugar and Sleep
High-sugar diets can cause blood sugar to fluctuate. These changes may result in night-time awakenings and have an adverse effect on the overall quality of your sleep (9). Better sleep may result from cutting back on sugar, especially in the hours before bed.
Hydration
Being dehydrated can make you uncomfortable at night, possibly causing you to wake up to quench your thirst. But drinking too much right before bed can cause night-time awakenings for bathroom breaks. Uninterrupted sleep can be encouraged by ensuring that you drink the right amount of water throughout the day.
Tips For A Better Night Sleep
Now that we've established the importance of sleep, let's look at some practical tips and tricks to help you sleep better:
Establish a consistent sleep schedule
Try to go to bed and wake up at the same times daily, even on weekends. This consistency helps regulate your body's internal clock.
Create a comfortable and relaxing sleep environment
Make sure the environment in your bedroom is relaxing. To achieve this, make sure your bed and pillows are comfortable, that the temperature isn’t too hot or cold, and that light and noise are kept to a minimum.
Limit screen time before bed
The hormone that controls sleep, melatonin, may not be suppressed as a result of the blue light that screens emit (10). At least an hour before bedtime, stay away from screens.
Adding rituals to your bedtime routine
Consider adopting sleep hygiene practices and bedtime rituals to signal to your body that it's time to wind down. These may include:
· Taking a hot shower or bath
· Reading
· Gentle stretching
· Playing relaxing music
· Using meditation or mindfulness techniques (11)
The positive benefits of a good night's sleep extend far beyond feeling rested in the morning. It is essential for physical health, emotional well-being, and cognitive performance. You can uncover the benefits of rest and improve your overall quality of life by prioritising quality sleep and developing healthy sleep habits.
References:
(1) National Heart, Lung and Blood Institute (2022). Why Is Sleep Important?
(2) Charest, J., & Grandner, M. A. (2020). Sleep and Athletic Performance: Impacts on Physical Performance, Mental Performance, Injury Risk and Recovery, and Mental Health. Sleep medicine clinics, 15(1), 41–57. https://doi.org/10.1016/j.jsmc.2019.11.005
(3) Eugene, A. R., & Masiak, J. (2015). The Neuroprotective Aspects of Sleep. MEDtube science, 3(1), 35–40.
(4) Greer, S. M., Goldstein, A. N., & Walker, M. P. (2013). The impact of sleep deprivation on food desire in the human brain. Nature communications, 4, 2259. https://doi.org/10.1038/ncomms3259
(5) Rogers EM, Banks NF, Jenkins NDM. The effects of sleep disruption on metabolism, hunger, and satiety, and the influence of psychosocial stress and exercise: a narrative review. Diabetes Metab Res Rev. 2023;e3667. https://doi.org/10.1002/dmrr.3667
(6) Irwin MR, Wang M, Campomayor CO, Collado-Hidalgo A, Cole S. Sleep deprivation and activation of morning levels of cellular and genomic markers of inflammation. Arch Intern Med. 2006 Sep 18;166(16):1756-62. doi: 10.1001/archinte.166.16.1756. PMID: 16983055.
(7) Yasuda J, Kishi N, Fujita S. Association between Time from Dinner to Bedtime and Sleep Quality Indices in the Young Japanese Population: A Cross-Sectional Study. Dietetics. 2023; 2(2):140-149. https://doi.org/10.3390/dietetics2020011
(8) Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of clinical sleep medicine : JCSM : official publication of the American Academy of Sleep Medicine, 9(11), 1195–1200. https://doi.org/10.5664/jcsm.3170
(9) St-Onge, M. P., Mikic, A., & Pietrolungo, C. E. (2016). Effects of Diet on Sleep Quality. Advances in nutrition (Bethesda, Md.), 7(5), 938–949. https://doi.org/10.3945/an.116.012336
(10) Chang, A. M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences of the United States of America, 112(4), 1232–1237. https://doi.org/10.1073/pnas.1418490112
(11) Breus. M (2023). Healthy Sleep Tips https://sleepdoctor.com/sleep-hygiene/sleep-tips/
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