The Sleep & Metabolism Connection
Most people spend about one-third of their lifetimes sleeping, although over 33% of adults in the U.S. get less than the recommended seven hours of sleep per night. A lack of proper sleep puts you at greater risk of many health conditions, including neurological issues, cardiovascular disease, metabolic dysfunction, mood issues, and a weakening of the immune system. Not getting enough sleep can even increase oxidative stress and damage your DNA.
The Sleep & Metabolism Connection
Hormonal Regulation: During sleep, the body releases hormones that are involved in regulating metabolism and fat storage. One key hormone is leptin, which helps regulate appetite and energy expenditure. Lack of sleep can disrupt the normal production of leptin, leading to increased appetite and decreased metabolism.
Growth Hormone Release: Growth hormone is released during deep sleep, particularly during the first few hours of sleep. Growth hormone plays a role in regulating metabolism and promoting fat breakdown.
Glucose Metabolism: Sleep deprivation can impair glucose metabolism, leading to insulin resistance and increased fat storage. Poor sleep can disrupt the balance of glucose-regulating hormones like insulin, leading to higher blood sugar levels and increased fat accumulation.
Restoration and Repair: Sleep is essential for the body to repair and restore itself. During deep sleep stages, the body undergoes repair processes that are essential for maintaining overall health, including repairing muscle tissue and regulating metabolism
Circadian Rhythm: The body's internal clock, known as the circadian rhythm, regulates the timing of various physiological processes, including metabolism. Disruptions to the circadian rhythm, such as irregular sleep patterns or shift work, can negatively impact metabolism and fat burning.
Thermoregulation: During sleep, the body's core temperature drops slightly, which may promote fat burning. This drop in temperature is part of the body's natural sleep-wake cycle and helps facilitate restorative sleep.
To prepare your mind and body for a good night’s sleep, it’s crucial to take time to wind down before bed.
Winding down can help support your natural circadian rhythm, your internal body clock that signals to your body it’s time for sleep. For instance, when it starts to get darker outside, your brain sends a signal to release melatonin, the sleep hormone.
Consistency in your sleep timing reinforces the synchronization between internal and external sleep cues (like darkness), enabling your body to anticipate and prepare for sleep or wakefulness accordingly.
A relaxing wind-down routine can also help lower levels of cortisol, the stress hormone. Lower cortisol levels have been associated with better sleep quality, while higher cortisol levels can lead to frequent wakeups during the night, delayed latency, lower sleep efficiency, and less deep sleep.
Sleep Hygiene Practices:
Maintaining a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends.
Creating a relaxing bedtime routine to signal to your body that it's time to wind down. This can include activities like reading, essential oils, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.
Creating a comfortable sleep environment by keeping your bedroom cool, dark, and quiet. Using comfortable bedding and investing in a supportive mattress and pillows can also improve sleep quality.
Limiting exposure to screens, such as smartphones, tablets, and computers, before bedtime, as the blue light emitted by these devices can interfere with the body's natural sleep-wake cycle.
Go for an evening stroll. Not only have studies shown that walking improves sleep quality, but an evening walk in particular may help you successfully wind down. Walking at a leisurely pace can relieve stress and rumination, partly by releasing serotonin, a precursor to melatonin.
Drink herbal teas. Certain herbal teas contain compounds that have been shown in research to have a beneficial relationship with sleep onset. For instance, one study found that chamomile decreased sleep latency by 16 minutes.
Supportive Sleep Supplements:
Magnesium: Magnesium is a mineral that plays a role in muscle relaxation and the regulation of neurotransmitters involved in sleep. Some research suggests that magnesium deficiency may be linked to sleep disturbances. Taking magnesium supplements, particularly magnesium glycinate or threonate, may help improve sleep quality.
L-theanine: L-theanine is an amino acid found in tea leaves, particularly green tea. It has calming properties and may help promote relaxation and reduce anxiety. Some people use L-theanine supplements to help improve sleep quality and reduce the time it takes to fall asleep.
Valerian Root: Valerian root is an herbal supplement that has been used for centuries as a natural remedy for insomnia and anxiety. It's believed to act on the GABA receptors in the brain, promoting relaxation and sleep.
Chamomile: Chamomile is an herb that has been used for centuries as a natural remedy for insomnia and anxiety. It contains compounds that may have sedative effects and promote relaxation.
Melatonin: Melatonin is a hormone that regulates the sleep-wake cycle. The body naturally produces it in response to darkness and helps signal to the body that it's time to sleep. Melatonin supplements are commonly used to help regulate sleep patterns, especially for individuals who have trouble falling asleep or experience jet lag.
It's important to note that while some people may find these supplements helpful for improving sleep, they may not work for everyone, and their effectiveness can vary from person to person. Talk to your healthcare provider before starting any new supplements.
