,

Why Sleep is Important?

Even though most of us take a good night’s sleep for granted, for many this just does not happen!

The reality is that many find themselves asking questions such as “Why can’t I sleep through the night?” or they simply mention that they are struggling to sleep.

Difficulties in falling asleep or staying asleep and waking unrefreshed is a common occurrence for many.

 

Woman Sleeping On Sofa With Throw Pillows

Sleep is a biological process that is essential for life and optimal health.

Sleep plays a critical role in brain function and systemic physiology. This includes metabolism, appetite regulation, and the functioning of the immune, hormonal, and cardiovascular systems.

Research shows that adults who get fewer than seven hours of sleep experience daytime irritability, fatigue, reduced concentration, and poor memory.

Sleep deprivation not only has detrimental effects on your work life, relationships and wellbeing. but also increases the risk of ongoing health problems.

Along with these, more serious metabolic and cardiovascular health issues can start to develop when insomnia becomes chronic.

These serious conditions are hard to attribute to poor sleep, as they are insidious and develop over longer periods of time.

If you or someone you know is having trouble sleeping – it’s important to get some support.

We’ll start with a list of the short and long-term effects of poor sleep.

We then expand a bit more on how blood sugar balance and also cardiovascular health impact sleep.

Woman Sitting on Chair While Leaning on Laptop

 

Short-term Effects of Poor Sleep

  • Fatigue and sleepiness during the day
  • Increased stress reactivity
  • Increased pain sensitivity
  • Impaired judgment
  • Emotional distress and mood disorders
  • Cognitive, memory, and performance deficits. 

 

Long-term Effects of Poor Sleep (1)

  • Hypertension
  • Dyslipidemia (High blood lipids)
  • Cardiovascular disease
  • Metabolic syndrome
  • Type 2 diabetes mellitus
  • Colorectal cancer
  • Weight Gain

 

When Sleep Dips, Blood sugar rises

Even though we can’t necessarily feel it, testing and research show our blood sugar levels are hugely influenced by our sleep.

In fact, adults reporting five hours of sleep or less at night were 2.5 times more likely to have diabetes compared to those who slept the recommended seven to eight hours at night.

While the exact link between poor sleep and diabetes isn’t definitely clear.

It is suggested that sleep deprivation may lead to increased nervous system activity of the fight or flight response.

This goes on to negatively impact several hormonal pathways that govern our metabolism.

 

Sleep for a Healthy Heart

This fight or flight response is one of the main reasons why long-term sleep issues are associated with cardiovascular diseases such as high blood pressure and heart attack.

Due to the physical stress poor sleep creates, the body starts to produce higher levels of ‘stress’ hormones such as cortisol and adrenaline.

The associated side effects of this action are increases in blood pressure, heart rate, and heart contraction, increasing the risk of cardiac diseases.

This was shown in a decade-long study, demonstrating five hours of sleep or less per night resulted in a 45% increased risk of a heart attack.

Another study found that sleep loss can activate inflammatory pathways in the body that are also linked with cardiovascular disease.

 

Woman in White Brassiere and Black Panty

Weight Gain and Sleep

One of the most important impacts of sleep deprivation on health is that it can actually increase weight gain, as seen in a range of studies showing that individuals who regularly slept less than 7  hours per night were more likely to have higher average body mass indexes and develop obesity than those who slept more.

Studies showed that experimental sleep restriction was associated with increased levels of ghrelin, salt retention, and inflammatory markers as well as decreased levels of leptin and insulin sensitivity. 

There has also been a range of experimental studies which show the effects of shortened sleep duration on two important hormones, leptin and ghrelin, which regulate our metabolism and energy.

Leptin the hormone which is released from adipose tissue (fat) and promotes satiety to decrease our cravings, is decreased with sleep deprivation.

While ghrelin, the hormone released from our stomachs to increase hunger and appetite is in fact increased. In a short-term study of 10 men, 2 days of sleep restriction was associated with an 18% reduction in leptin and a 28% elevation in ghrelin.

These changes coincided with an increase in hunger and appetite, especially for high-carb and calorie-dense foods.

 

What can you do if you can’t sleep at night?

A restful and restorative night’s sleep prepares you for the day ahead. This means that reducing or avoiding the factors that find you struggling to sleep can help you sleep better.

 

Here are 9 sleep-enhancing tips:

  1. Reduce or eliminate stimulants, i.e. caffeine and sugar;
  2. Go to bed at the same time each night;
  3. Create a dark sleeping environment;
  4. Invest in a comfortable mattress and bedding;
  5. Limit alcohol consumption;
  6. Practice relaxation exercises, or read a book in bed;
  7. Reduce screen time an hour before bed, i.e. phones, computers, or TV. In the evening and use an app that inverts the screen lighting to create black backgrounds with white text;
  8. Find a meditation app that helps you relax; and
  9. Get regular exercise.

Changing your habits to sleep better can take time, particularly if you have been struggling to sleep for a long time.

 

purple flowers on brown woven basket

 

While you make changes to these habits, sleep-supporting herbs can help.

Remedies such as California poppy, Passionflower, Zizyphus, Jamaica dogwood, and Lavender can help you to fall asleep faster and sleep more soundly.

These herbs achieve their sleep-inducing effects by stimulating your body’s production of gamma-aminobutyric acid (GABA).

This is a neurotransmitter (chemical messenger) produced by your brain, GABA sends signals among your brain cells that reduce their activity. It also carries signals to other cells in your body, such as your muscles, helping them to relax.

GABA is involved in your body’s sleep cycles. With increased levels during the evening, it reduces stress, promotes calmness and relaxation, and helps ease you into sleep.

As an added bonus, unlike many pharmaceutical sleeping agents, herbal sleep remedies will not make you feel jet-lagged the next day, helping you “seize the day”!

Speak to our naturopathic practitioner at Your Wellness Centre about herbs that can help you to get a good night’s sleep.

 

Magnesium

Magnesium is valuable for countless actions in the body, including supporting healthy nervous system function.

This means you are less affected by stress; or sore, tense muscles that may be disturbing your sleep.

Magnesium levels may be low in those suffering from insomnia, so addressing this insufficiency can help improve sleep.

Our naturopath can recommend high-quality, highly absorbable forms of magnesium to help you re-establish a healthy sleep cycle.

Stops you from wondering why is sleep so important. answers the question shows you just why sleep is so important.

It also explains how ongoing sleep dysfunction can increase the risk of developing conditions such as diabetes, cardiovascular disease, and obesity.

If you are struggling to sleep then do use the supplemental and lifestyle suggestions shared above to get started.

Adopting some of these will help re-establish healthy sleep patterns. It will also have many positive effects on your long-term health.

 

Sleep Tight, Don’t Let the Bed Bugs Bite

Your Practitioner can help identify the underlying causes of disturbed sleep and offer quality natural medicines to help you overcome your sleepless nights.

Talk to our naturopath at Your Wellness Centre today about your journey to better sleep.

  

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/

https://bmjopensem.bmj.com/content/4/1/e000392#ref-16

 

 

Take the step toward a healthier you!
Call 9879 9596 and book an appointment today!

 

Your Wellness Centre Naturopathy Melbourne

 

/0 Comments/by
,

Does Sleep Help You Lose Weight?

Does Sleep Help You Lose Weight? 

This is a question worth considering when you are striving to lose weight.

You see, most individuals have experienced the exhausting effects of a poor night’s sleep.

But did you know that not getting enough sleep can actually limit weight loss?

Unrecognizable plus size female in activewear touching folds on belly while standing on blurred background during training in light gym

Sleep’s Connection to Your Weight.

In fact, not getting enough sleep can lead to overeating, particularly in foods that are high in fat, sugar, and salt. And this as we know, adds more weight.

Although you won’t sleep your way into achieving your dream body, a deficiency of quality sleep can slow down your weight loss.

In a study comparing the effects of four hours of sleep per night to ten hours of sleep, after just five days, participants who had missed their sleep gained close to one kilogram.1

So, if you’re somebody who lies in bed for what feels like hours, without sleeping. Watch the clock tick over, as you await sunrise, then you may not be getting enough sleep to facilitate the weight loss you want.
If hundreds of thoughts rush through your mind, then relaxing for a restful sleep is most probably at the bottom of your to-do list.

There are many more factors at play in healthy weight management than your daily food choices and exercise habits, enough sleep is just one of them.

 

person covering own face

Let’s look at  Sleep Deprivation

Sleep isn’t a luxury, it’s an essential and fundamental factor in your overall wellbeing.

Without enough sleep, you can feel cranky and emotional.

Besides this, you could have trouble thinking clearly, your appetite changes, and your energy plummets.

If you are sleep-deprived, then you can probably relate to this.

Although everyone’s sleep needs may vary, seven to eight hours each night is a recommended goal.

If you’re not sleeping for this amount of time each night, you’re heading into sleep deficiency.

Long-term results indicate that each precious hour of sleep does count!

During a 16-year study, women who slept for six hours each night were 12% more likely to gain at least 13 kg of weight during the study period, compared to women who slept seven hours.

For those who slept no more than five hours, they were a staggering 28% more likely to gain at least 13 kg.2

A good night’s sleep leaves you well-rested, and more energised, AND you won’t be craving foods (particularly those hyper-palatable, weight gaining ones!) for extra energy the next day.

Sleep can impact your desire to eat, but did you realise that when you eat can also affect your sleep?

As well as what you eat, the timing of when you eat matters.

Ethnic woman having stomach ache

 

Going to bed soon after a meal can make you feel uncomfortably full, keep you awake, and contribute to digestive discomfort (e.g. reflux or heartburn).
Eating too close to bedtime can also increase blood glucose levels, which may make it more difficult to fall asleep.

Ideally, your evening meal should be your lightest meal of the day, and eat at least three hours before bedtime.

Interestingly, having a longer period of time between dinner and breakfast the next morning allows your body adequate time for quality rest, and also supports healthy metabolism, aiding in overall weight management.
The body is an intricate system, and when it comes to sleep and satiety, there are two hormones you and your waistline need to know!

Leptin, the Satiety,  or “feeling full” Hormone

With an important role in appetite and weight regulation, leptin sends signals to your brain to notify you when you’re full and also stimulates fat burning in order to create energy.
Leptin levels increase after eating; and when you sleep, leptin also remains increased until you wake up and your metabolism increases.
Less sleep equals less leptin!

Ghrelin, the Hunger Hormone

The ‘it’s time to eat’ messenger, is called ghrelin. This sends hunger signals to your brain and indicates when to switch from burning energy to storing fat.
Ghrelin levels decrease after eating; and while sleeping, your ghrelin level also remains low. Less sleep equals more ghrelin!

You can now see that it’s not just what you eat, it’s  also how much you sleep that affects the feeling full and hunger hormones

 

Playing Catch Up

Can you catch up on missed sleep?

Interestingly, people who enjoy a long sleep during the weekend (on average two hours more than during the week) have a significantly lower body mass index (BMI) than those who skipped a weekend snooze. But why wait for the weekend to invest in your sleep?

Free stock photo of afro, afro hair, at home

Make counting Sheep a thing of the past                   

Incorporate these practices for a satisfying slumber:

  • Create a peaceful, dark, and comfortable environment in your bedroom – this space is your sleep sanctuary, treat it accordingly!
  • Avoid stimulants, such as caffeine and sugar, during the afternoon and evening. As an alternative, brew a pot of herbal tea.
    Chamomile tea is a favourite for creating calm. Rich in apigenin, an antioxidant that binds to the receptors in your brain responsible for decreasing stress and initiating sleep.
    Other sleep time brews include lavender, lemon balm, and passionflower.
  • Reserve one to two hours each night before going to bed for relaxation. This could include having a bath, reading a book, practicing gentle stretches, or meditating.
    During this time, limit your exposure to digital screens. These can negatively influence your body’s ability to make your primary sleep hormone, melatonin.
  • Magnificent magnesium (or in this case, magnezium) is essential for hundreds of processes in the body! Deficiency of magnesium is common, particularly in people who experience insomnia, and can further aggravate tension and stress. Therapeutic doses of magnesium can support your nervous system for a restful night’s sleep. 
  • Natural medicines including passionflower, Jamaican dogwood, lavender, and zizyphus are herbal solutions to promote restful sleep.
    Did you know lovely lavender can improve the quality and duration of sleep? And passionflower is particularly beneficial for insomnia and nervous conditions.

Adopting these simple habits can have a profound effect on the quality of your sleep and overall health.

If you’re tired of counting sheep, talk to our naturopath at Your Wellness Centre about implementing your own strategies, for your sleep and your waistline.

 

your wellness centre logo

/0 Comments/by
, , , , , , , ,

The Stress of Studying: the Lasting Effects on the Body

Study Stress - Your Wellness Centre NaturopathyWe have all been through it, or are currently experiencing it. Study of any kind, whether it be your first exam ever in high school, or your final assignment due in for your Ph.D., causes the body to go into a high-stress mode. Cutting off vitally important physiological processes to favor a heightened state of alert.

Cortisol and adrenaline are in no short supply, as you cram as much information into your brain as possible sitting up into the tiny hours of the morning suffering through headaches, stomach cramps, increase chance of lasting colds and poor quality sleep – basically everything you DON’T need when you’re trying to remember all this information!

To top it all off most of us crave terrible foods during this time; sugary sweets and high GI bread, potatoes and fatty fast food. If it isn’t the lack of time driving you to get take away, it’s your brains incessant need for glucose driving your energy up in spikes, as you ride the never-ending waves of highs and crashes.

Ultimately the worst part is that our body changes, adapts, to this prolonged exposure to stress. Changes that can take months, even years, to reverse back to homeostasis (balance).

What kind of Changes can you expect to see?

  • Digestive upset
  • Decreased Sleep - Your Wellness Centre NaturopathyPoor mood control
  • Decreased sleep and sleep quality
  • Increased colds and flu
  • Weight loss or gain
  • Poor memory and concentration
  • Fatigue
  • Muscular aches and tightness

Simple Steps to help your Study less impactful on your Health

  • Take regular breaks – and when you do, try getting outside or out of the room you’re in. Don’t reach for the phone, turn on the TV or fire up YouTube.
  • Water Therapy - Your Wellness Centre NaturopathyDrink plenty of water – staying hydrated is key to mental health and alertness.
  • Meditate – even a short 5-minute meditation session, or guided breathing session, can reset your mind to a better, clearer place.
  • Eat regularly and healthily – this always seems easier than it is, but a bowl of fruit and natural yoghurt will have your body thanking you during that marathon study session.
  • Sleep!!! – make sure you get to bed at a set time every night. The body needs routine, and you won’t be memorising anything with inadequate hours of shut-eye.
  • Nourish your soul – do things that make your body smile. Indulge in self-pampering, take a time-out to do the things you love.
  • Exercise – low-level exercise improves blood circulation and brain performance, whilst releasing feel-good endorphins. It will also help you sleep better. Avoid intense workouts when you’re going through high levels of stress as it also increases cortisol and adrenaline.

And finally, speak with me, your mental health Naturopath, for supplement and herbal advice that can nourish the nervous system, improve your body’s resilience to stress and increase your memory. Give me a call on (03) 9879 9596 or email health@yourwellnesscentre.com.au to find out more or book in your time.

 

Your Wellness Centre Naturopathy Melbourne

 

/0 Comments/by