How Does Sleep Impact Your Health? by Aliza Beer, MS RD

Health & F tness

How Does Sleep Impact Your Health?

By Aliza Beer MS, RD, CDN

Research suggests that there is a significant connection between weight and sleep. There is a positive correlation between good sleep and a healthy body weight. Conversely, having less than 6-7 hours of sleep nightly is associated with an increase in weight and body mass index. A lack of sleep can lead to impaired decision-making capabilities. This can impact impulse control and self-control, which can make balanced eating and watching your weight more difficult. 1. Sleep and Appetite: Appetite is controlled by neurotransmitters, chemical messengers that allow nerve cells to communicate with each other. Neurotransmitters called leptin and ghrelin are the appetite controllers. Leptin is a hormone that decreases your hunger, while ghrelin increases your hunger. Sleep plays a huge role in regulating these hormones. Short sleep – less than 7-6 hours nightly – is associated with low leptin, which means there will be diminished feelings of fullness. Additionally, short sleep leads to increased ghrelin, which means an increased appetite. Thus, those that are sleep deprived are more likely to have increased hunger and decreased fullness. 2. Sleep and Metabolism: When we sleep, our bodies burn about 50 calories per hour. Thus, the less we sleep, the fewer calories our bodies can burn. Moreover, poor sleep quality and insufficient sleep have a detrimental effect on the metabolism. The body has more oxidative stress, higher blood sugar intolerance, and insulin resistance when it’s not well-rested. This can eventually lead to type 2 diabetes. Too little sleep also triggers a cortisol spike, an increase in the stress hormone that signals your body to conserve fuel. Cortisol increases your appetite and can lead to weight gain. Therefore, sleep is essential for our metabolisms to function optimally. 3. Sleep and Cravings: Have you ever noticed that you feel hungrier or crave certain foods after a bad night of sleep? Studies have indicated that sleep deprivation affects food preferences. Those who aren’t well-rested are more likely to choose foods that are high in carbohydrates and calories. Those extra calories can lead to weight gain and can be detrimental to your health. Sleep helps give you energy. Therefore, when you don’t get enough energy from sleep, your body will attempt to eat more to fill that gap and give you an energy boost.

4. Sleep and Physical Activ-

ity: When you don’t sleep well or enough, you may not have the energy to exercise the next day. It is easy to fall into a negative cycle of bad sleep and no physical activity. On the other hand, regular exercise can improve sleep quality, and a restful night can also improve your exercise by allowing you to feel rested and not too tired to work out. They positively reinforce each other. 5. Sleep and Late-night Eating: Research has shown that when people are sleep-deprived, they snack more at night. This is because their rhythms are disrupted due to a lack of sleep. Additionally, if you go to sleep earlier, you’ll do less late-night snacking. 6. The Big Three: A healthy diet, physical activity, and sleep are the three pillars of a healthy life. They are also the most important factors in maintaining a healthy weight. Sleep loss makes working out less appealing and makes it more difficult to choose healthy foods. According to one study, those that are sleep-deprived find weight loss difficult. The study also found that participants who slept fewer hours snacked more, craved carbohydrates, and had difficulty maintaining self-control.

Foods to Help Induce Sleep

1. Complex carbohydrates like whole-grain bread and grains are a better option than simple carbohydrates. Simple carbohydrates reduce serotonin levels and do not promote sleep. Serotonin is a neurotransmitter involved in preventing rapid eye movement (REM) sleep and therefore helps you get into a deep sleep. Because complex carbohydrates keep blood sugar levels stable, they will help you stay asleep. 2. Tart cherries have a large concentration of melatonin, a hormone that helps promote healthy sleep. They have been proven to increase both sleep time and efficiency for people with insomnia. All cherries contain melatonin, but studies have shown that the highest quantity is in tart cherries. 3. Nuts like walnuts, almonds, cashews, and pistachios contain melatonin, zinc, and magnesium, which will help people sleep better. Eating nuts will tax your digestive system and boost the hormones that contribute to tiredness. 4. Oatmeal is high in carbohydrates and has been reported to help induce drowsiness when eaten before bed. Oats contain tryptophan, an amino acid that the brain converts into serotonin, which is a natural mood stabilizer. 5. Bananas contain potassium and magnesium, which are both

muscle and nerve relaxants. Bananas also have tryptophan and vitamin B6, which both have been linked to improved sleep. 6. The nutrients in dried prunes – calcium, vitamin B6, and magnesium –help make melatonin, the hormone that helps regulate sleep. 7. Herbal teas have a lot of sleep-promoting properties. Chamomile, lavender tea, and passionflower tea are good options. Having a cup of tea before bedtime can help create good sleep habits, and the brain will recognize this as a signal to wind down. 8. There is evidence that consuming moderate amounts of protein before bed is associated with better sleep. Lean proteins including turkey, chicken, and low-fat cheese are high in the amino acid tryptophan, which increases serotonin levels. 9. The combination of vitamin D and omega-3 fatty acids in fatty fish can help enhance sleep quality and has been shown to increase the production of serotonin, a chemical that helps induce sleep. Types of fatty fish include salmon, bluefin tuna, striped bass, herring, and whitefish.

Vitamins and Minerals that Help You Sleep

1. Magnesium plays a key role in the bodily function that regulates sleep. It is the most powerful relaxation mineral out there and is surprisingly not consumed enough. Magnesium deficiencies have been linked to trouble falling asleep. There are many foods high in magnesium, but some people need to take a supplement to ensure they are getting enough. Magnesium helps regulate the production of melatonin, a hormone that improves sleep quality. Foods high in magnesium include dark chocolate, spinach, pumpkin seeds, cashews, bananas, whole grains, and tofu. 2. A potassium deficiency can be the cause of you waking up in the middle of the night. Potassium works together with magnesium to keep you sleeping. Good sources of potassium include beans, lentils, dried fruits, spinach, broccoli, potatoes, bananas, and avocado. 3. Calcium has a sedative effect that helps ease the body to sleep. A calcium deficiency can cause you to be restless. Therefore, consuming foods high in calcium or a supplement is essential for good sleep.

Kale, cabbage, broccoli, Brussel sprouts, cheese, milk, and yogurt are all calcium-rich foods. Many people give their kids warm milk before bed to help them sleep, and scientific evidence suggests this may really help them!

Those who aren’t well-rested are more likely to choose foods that are high in carbohydrates and calories.

Tips to Help You Sleep

1. Don’t eat too late: When you eat close to bedtime, your body will still be digesting food, which can make it hard to sleep. Eating heavy meals close to bedtime can cause heartburn, which can hinder you from falling asleep. 2. Limit caffeine intake: Having more than 1-2 cups of coffee each day, especially later in the day, can keep you up at night because of its stimulant effects. 3. Create a restful environment: Try creating a night-time routine that helps indicate to your brain that it is time to relax. This may include listening to calming music, reading a book, taking a hot shower or bath, and making your room extra dark. 4. Shut down all electronics 30 minutes/1 hour before bed: Blue light from electronics can negatively affect your sleep because it restrains the production of melatonin, which controls your sleep-wake cycle. It also makes you more alert, which makes it more difficult to fall asleep. 5. Low-intensity exercise: Research has shown that evening exercise can help people fall asleep faster and spend more time in deep sleep. However, high-intensity workouts less than an hour before bedtime has been shown to lead to poor sleep quality and a longer time falling asleep. Establish a nightly routine that includes some low intensity exercise to help achieve a better night’s sleep.

Adequate sleep plays a key role in a healthy weight and an active routine. Thus, it is advisable to aim for eight hours of sleep at night. This will ensure your appetite is stable, your metabolism is running optimally, and you don’t have extra cravings for unhealthy food. Getting enough sleep will help you have the energy necessary for physical activity and everyday tasks. Sleep deprivation can also lead to weight gain due to increased appetite and cravings for carbohydrates and high-calorie foods. There are different foods and supplements that can help you fall asleep and sleep better. Many times, deficiencies in certain vitamins and minerals can affect your sleep. There are also different tips that will help you fall asleep faster and stay asleep.

Sleep is a necessity that will ensure that the body is well-rested and healthy.

Aliza Beer is a registered dietitian with a master’s degree in nutrition. She has a private practice in Cedarhurst, NY. Patients’ success has been featured on the Dr. Oz show. Aliza can be reached at alizabeer@gmail.com, and you can follow her on Instagram at @alizabeer.