Quick Quiz: What behavior can:
- Increase your risk of heart attack, stroke, dementia, and cancer?
- Cause weight gain?
- Increase risk of errors and accidents?
- Reduce productivity and accuracy?
- Make you less likable?
- Make you more susceptible to illness
Answer: Sleeping six or fewer hours per day.
Did you know that just one or two nights of insufficient sleep may cause you to increase your intake of satisfying foods, increase the time you spend sitting and negatively adjust your appetite hormones? Lack of sleep impairs reaction time, accuracy, strength and endurance. In addition, emotional volatility increases. A lack of deep sleep reduces wound healing because this is the stage when the body secretes growth hormones, synthesizes protein and replaces dying cells.
Short sleep increases your risk of chronic diseases, including cardiovascular and type 2 diabetes. When a sleeper has insufficient time for vascular recovery, it can lead to an increase in blood pressure. Additionally, sleep deprivation increases the stress hormone, cortisol, which can contribute to elevated blood pressure. Short sleep reduces insulin sensitivity and increases systemic inflammation. Both conditions can lead to type 2 diabetes.
A healthy diet promotes good sleep when combined with good sleep hygiene (see below). Researchers in Japan have proved this by collecting data from nearly 5,000 people using apps to track sleep and diet. Participants whose diets were rich in protein and fiber slept longer than those who consumed high-calorie, high-fat foods. “Greater total energy, fat and sodium intakes were associated with shorter total sleep time, whereas greater protein and dietary fiber intakes were linked to longer total sleep time.” They also found that people who eat more fiber fall asleep quickly and wake up fewer times during the night.
While you can easily find lists of foods that promote good sleep (e.g., tart cherries, pistachios, almonds, cheese, etc.), your overall diet is more important. A study in the Nutrients Journal reported “a balanced diet rich in plant-based foods enhances the production” of sleep-regulating hormones. An eating pattern that matches this description is the Mediterranean Diet.
All your good intentions for a healthy diet may derail if you don’t maintain a consistent sleep routine. Lab studies on university students found:
- Food cravings, hunger, portion size and willingness to work for chocolate increase after a night of curtailed sleep.
- After sleep deprivation, students preferred more highly sweetened drinks.
- First-year university students who reported sleeping less at follow-up experienced the most significant weight gain over the first semester.
Maintaining good sleep hygiene can help improve both sleep quality and duration. Here are some tips:
Limit daytime naps to less than one hour.
Maintain a consistent sleep schedule by going to bed and getting up at the same time every day.
Don’t do strenuous exercise (including housecleaning) within two hours of going to bed.
Don’t use alcohol, tobacco or caffeine within four hours of bedtime.
Turn off electronics with a blue light (such as phones, iPads, computers and video games) at least an hour before bedtime.
Train your brain to associate the bed with sleeping—not with television, email or eating.
Sleep on a comfortable bed/pillow with appropriate blankets.
Ensure your room is at a comfortable temperature, between 68°F and 72°F, with the fan on.
Make the room dark. If you need a nightlight, use a red bulb.
Reset body temperature by taking a warm bath or shower about an hour before bedtime. Warm feet can help you fall asleep faster. Try wearing socks or using a warm footbath if you have cold feet.
Some studies suggest that magnesium glycinate may help improve sleep quality by promoting muscle relaxation. This form is more readily absorbed, gentle on the stomach and has no known side effects at doses of 300 to 400 mg per day. Take the tables one hour before bed.
You might need to see a sleep physician if you suspect:
- Sleep apnea (loud snoring, stops in breathing)
- Night eating syndrome
- REM movement disorder
- Restless legs syndrome
Sweet dreams!
Nancy Teeter is a Registered Dietitian and a SaddleBrooke resident. Though mostly retired, she is passionate about sharing her knowledge of nutrition with others. Always consult your medical provider before making lifestyle changes.
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