Sleep is vital to our well-being. Do you remember your mother or father putting you to bed as a young child, telling you it was important to get a good night of sleep? Indeed, they were not only right, they were setting you up for a healthy life. Our bodies NEED the hours of sleep to relax and rejuvenate in order to function properly day after day.
Our circadian rhythms establish normal sleep patterns. They revolve around a 24-hour period and are associated with the rising and setting of the sun. In fact, the Latin root for circadian means “about a day.” Of course, circadian rhythms are sometimes adjusted by specific circumstances and habits; for example travel schedules and working a night shift. But, when inner clocks are continuously disturbed by diet, daily habits and stress, the body cannot regulate itself and chronic health problems are often the result.
The immune system is severely compromised by a lack of sleep. When a doctor says, “take two aspirin and call me in the morning,” it means that in addition to any medicine, a sick person MUST rest to strengthen their immune system and feel better. Recently, I was told that your body’s response to the flu vaccine is affected by sleep – the amount of antibody your body builds against the flu can be affected by as much as 50% if you didn’t get enough sleep before receiving the vaccine. Pretty shocking, isn’t it?
In case I don’t have your full attention yet – let me tell you about the importance of sleep and weight management. I had the opportunity to listen to a class with Dr. Shawn Talbott, a nutritional biochemist. He explained that a lack of sleep leads to an increase in cortisol (primary stress hormone). High levels of cortisol affect weight in two ways: first, it is a potent appetite signal, telling our brains we are hungry…for high carbohydrate/comfort foods. Think of the cavemen and the fight-or-flight response – in a fight for their lives, they ran for survival and then their brains got a signal, “You survived. Now re-fuel for more energy.” Secondly, high cortisol tells the fat cells in the b elly to store as much fat as possible in the body’s mid-section, as close to the vital organs as possible.
A study at the Psychobiology Department at the Federal University of Sao Paulo in Brazil also analyzed the effect of sleep on weight management. Several researchers investigated variations in sleep and its role in triggering metabolic disorders. Their findings showed that individuals who sleep less have a higher probability of becoming obese due to an increase of ghrelin (hunger hormone) and a decrease of leptin (satiety hormone).
Individuals who do not get enough sleep are also at high risk for type-2 diabetes. According to researchers at the University of Chicago Medical Center, “suppression of slow-wave (deep sleep) in healthy young adults significantly decreases their ability to regulate blood-sugar levels and increases the risk of type-2 diabetes.” Many other studies support these findings.
A consistent, sufficient sleep pattern is clearly essential for the dietary balance of the body. When considering health and well-being, sleep is as important, if not more so, than wholesome eating.
Next Steps:
Set up your life so you are able to enjoy good, quality sleep every night. Make sleep a priority when scheduling your day.- Watch caffeine consumption to make sure it is not affecting your ability to fall asleep.
- Sit quietly for at least 15 minutes before lying down (read a magazine, write in your journal…watching television does not count.)
- Play calm, soothing music while you are getting ready for bed.
- Spritz lavender essential oil around your bedroom or pour some on a cotton ball and place near your pillow.
These steps will help you prepare for a good night of sleep to genuinely nourish your body, mind and spirit. If you are concerned about your sleep and eating habits and want to discuss options for change, contact me at or call 413-282-7286. At Bravo! Wellness, I work with my clients to create manageable lifestyle changes so they are able to achieve their greatest potential in life, health and business.
