How Sleep Affects Our Metabolism
There’s nothing quite as refreshing as getting a great night’s sleep. While we sleep, our body is replenishing and rejuvenating all of our major systems so we feel ready to conquer the following day. Without adequate sleep, it is almost impossible to feel and look our best.
Sleep is important for balancing our hormones, keeping our immune system strong, improving brain function and maintaining a healthy metabolism. It helps us perform better in all aspects of our life, yet millions of people are chronically sleep deprived.
How does this relate to nutrition?
Sleep is a key factor in supporting a healthy metabolism. It plays a role in regulating hormones that affect appetite and energy balance. When we don’t get enough quality sleep, it can sometimes influence our hunger hormones, potentially leading to changes in eating habits.
Additionally, sleep is a time for the body to rest, repair, and support overall well-being. Adequate sleep helps maintain a balanced metabolism by allowing the body to efficiently use energy and support various physiological functions.
- Hormonal Balance: Sleep influences hormones that regulate appetite and metabolism. Lack of sleep can disrupt the balance of hormones like ghrelin (which stimulates appetite) and leptin (which signals satiety), leading to increased hunger and a strong preference for foods high in carbohydrates and sugar (our body’s main energy source).
- Energy Expenditure: Quality sleep supports the body’s ability to properly utilize energy. When sleep-deprived, the body may become less efficient in metabolizing carbohydrates, leading to potential imbalances in blood sugar levels
- Restoration and Repair: Sleep is a time for the body to repair tissues, consolidate memories, and regulate various physiological functions. Lack of adequate sleep can disrupt these processes.
- Insulin Sensitivity: Sleep deprivation can lead to reduced insulin sensitivity which can affect blood sugar levels over time. Adjustments in your sleep routine can be a helpful way to reduce your A1C as opposed to focusing solely on food changes.
Overall, consistent and quality sleep is crucial for maintaining a healthy metabolism. It helps regulate hormones, supports efficient energy utilization, and plays a role in overall metabolic health.
If you’re having trouble sleeping, start to rethink your bedtime routine.
Here’s a few tips to get a better night’s sleep:
-Keep your room cool and dark. Studies show the ideal temperature for the bedroom at night is around 68 degrees Fahrenheit. If you have windows in the bedroom, consider black out curtains.
-No screen time at least 30 minutes before bed. The blue light emitting from your phone and TV has been shown to decrease sleep duration and quality.
-Meditate or journal to help yourself relax if you usually feel anxious before bed.
-If you have to be on a screen late in the evening, use blue light blocker glasses (such as these or these) or install an app on your phone or computer to block the blue light.
-Drink tea! A cup of chamomile tea before bed has been shown to calm the muscles and nervous system.
-Incorporate reishi mushroom. I love Foursigmatic’s reishi hot cocoa before bed. Reishi mushroom has been shown to reduce sleep latency and improve sleep quality. Please speak to your doctor about taking reishi if you are taking any medications, or if you’re pregnant or breast feeding. Use code “Instincts” for 10% off your first order or find it at Thrive Market (love this site for 25-50% off healthy snacks, supplements and more) or Amazon.
-Magnesium is also great for calming the muscles and nervous system and can be helpful in improving the quality of your sleep. Quality is important! I love this high quality NSF-certified brand.
-Be wary of melatonin. While it can be effective for some, it can potentially interfere with your body’s ability to produce its own melatonin.
If you think you need to work on your sleep, choose one or two of these tips to work on and slowly incorporate the rest!
