From Good Night To Good Health...
Yes, besides adequate nutrition, regular physical activity, and staying happy & stress-free, SLEEP is also one of the important pillars that support sound health. Lack of sleep and sleep-related disorders may not just impact our health negatively, but our social interactions as well. Did you know that we are genetically designed to spend 1/3rd of our lives in a restful & restorative sleep? Benefits of adequate sleep include elevated ability to fight off infections, enhanced sugar metabolism & increased cognitive response & productivity. If there is anything that helps the body RESET, REPAIR & REGENERATE, it’s SLEEP.
Sleep timing and duration affect a number of endocrine, metabolic and neurological functions that are critical towards maintaining optimal health.
Ever heard of “Circadian Rhythm”? In simple words, it is your sleep cycle. And yes, this rhythm determines your energy levels, immunity as well as hormones. Before clocks were invented, our ancestors woke with the sun, and went to sleep when it got dark, which is exactly the way our body is designed to function. Disruption of this circadian rhythm and sleep–wake cycles are considered risk factors for a variety of health problems like Cardiovascular issues, high blood pressure, obesity, diabetes and many others. Staying up too late, spending too much time indoors, and getting false energy spikes from caffeine & sugar can upset the body clock and throw off your immune system and hormones. Changes in the circadian cycle modify metabolism, which also explains why less sleep is one of the causes of easier fat accumulation. The creator of the poem “Early to bed, early to rise, makes a man healthy, wealthy & wise” was probably a fan of this Circadian Rhythm.
The hormone that orchestrates this Circadian Rhythm is Melatonin. It is secreted by the pineal gland. Darkness causes the body to produce more melatonin, which signals the body to prepare for sleep. Light decreases melatonin production and signals the body to wake up.
It would be interesting to note that sleep profoundly affects major hormones of our body like thyroid hormones ; ghrelin & leptin(the hunger hormones) ; insulin as well as cortisol(This makes the picture clear….. all these hormones are linked to metabolism….. Right? J )
- TSH(Thyroid stimulating hormone) has a distinct Circadian Rhythm of its own. Our TSH peaks during 2 a.m to 4 a.m at night and is the lowest between 4-8 p.m. In fact, imbalanced thyroid hormones are most of the times a cause of disrupted sleep. And in turn, sleep deprivation can lead to an increased TSH.
- For people working during day hours, their cortisol levels should normally be at the highest levels in the morning(to give energy), and then should steadily decrease throughout the day and be at the lowest levels right before going to bed(to help one fall asleep). In order to maintain these “normal” cortisol levels, one of the things you need to do is to get a minimum of 7-8 hours sleep each night. Lack of sleep leads to weaker adrenals and that further makes one prone to thyroid issues.
- Insulin is linked with diabetes & metabolic obesity.. right? Did you know that just one night of inadequate sleep can offset the insulin response and make one prone to both diabetes & obesity.
- Ghrelin & Leptin are the hunger hormones. Ghrelin stimulates appetite and leptin suppresses it. Lack of sleep alters their balance. Sleep deprivation leads to an increased secretion of Ghrelin while the leptin levels go down. So, a continuous pattern of late nights and less sleep makes one consume more calories and leads to elevated abdominal fat and thus the risk of acquiring diabetes, fatty liver etc.
Try cheating on your sleep and chances are you won’t lose weight successfully , even if you are eating healthy. And being overweight triggers another health issue called SLEEP APNEA.
Eating healthy and allowing the body to absorb proper nutrients provides the brain with the chemical environment that it needs to produce the neurotransmitters that it needs to maintain adequate sleep. Besides including regular exercise, and managing stress effectively, a few dietary guidelines that can help one mend the sleep pattern are :
- Try and avoid stimulants like caffeine & nicotine at least 4-6 hours before bedtime, to ensure more consistent sleep cycles. Without a doubt, alcohol also causes disrupted as well as inadequate sleep. One feels less rested after a night of heavy drinking.
- An essential mineral that promotes sleep and calms the mind, relaxes muscles, improves metabolism and keeps your bones & heart healthy is Magnesium. Our body does not produce magnesium and therefore food sources include dark leafy greens, Seeds and nuts, Squash, broccoli, and other vegetables, legumes, dairy products, unprocessed wholegrains & dark chocolate(yes, you read it right!!).
- Tryptophan : Is an essential Amino acid that acts as a natural mood regulator, calms down anxiety, induces sleep and also helps your body burn fat and reduce cravings. Food sources include eggs, sesame seeds, dairy, cashews, wholegrains, potatoes, bananas & legumes. So, one smart way to ensure restful sleep is opting for a cup of milk with 5-6 cashews as your post dinner snack after an early dinner.
- Most of the time, external melatonin in the form of supplements is prescribed to help relieve jet lag, extreme insomnia or to help people working in night shifts. Side effects may include dizziness, tremors, abdominal cramps, headache and nausea. Melatonin supplements are also known to interact with other drugs and medications for issues like high blood pressure, diabetes medications, contraceptive pills etc. However, it is best to opt for food sources and these include walnuts, tomatoes, olives, rice, cow milk, cherries and barley. You may also include herbs like Ashwagandha & brahmi to ensure a sound and calmer sleep.
- Try and avoid having heavy meals before bedtime. Prefer eating spicy foods for lunch instead of dinner as that may lead to heartburn and gastric issues and disrupt your slumber. And yes, do not follow fads. You can and should have carbohydrates as part of your dinner meal(Read potatoes, legumes above? J ). Follow the rule of having dinner 3 hours before you hit the pillow.
- Watch your Sugar intake : Too much sugar causes spikes and dips in blood sugar levels leading to disturbed sleep patterns.
Think of sleep as food for the brain. As the revered Dalia Lama quotes…. “Sleep is the best meditation.”
