Article

Are you getting enough sleep?

 

 

Contrary to popular belief, sleep is a time of intense brain activity – and not rest. Sleep is vital for keeping many important systems of the body functioning properly.

Some key benefits of good sleep include:

1. •regulation of the brain and endocrine organs
   

2. •supporting next day focus, concentration, learning
   

3. •maintaining motor skills
   

Adults generally require 7–8 hours of good quality sleep.

Poor sleep is defined as...
    

1. 1.Not getting enough sleep – going to bed too late, getting up too early, or just not sleeping for enough hours
    
   

2. 2.Insomnia – poor quality sleep, inability to sleep for long enough, or trouble staying asleep
   

Some indicators of poor sleep:

1. •nodding off during the day
   

2. •the ability to sleep any time, any place
   

3. •feeling drowsy while driving
   

4. •relying on your alarm clock to wake up
   

5. •falling asleep within a few minutes of going to bed
   

Some effects of poor sleep:

1. •decreased energy
   

2. •decreased next-day alertness
   

3. •impaired memory, thinking, and problem-solving ability
   

4. •less retention and organization of learning
   

5. •slower mental reaction times
   

6. •increased disease risk – especially for viruses, mental disorders, cardiovascular disease and obesity
   

Poor Sleep and Health

 

Lack of sleep makes you hungry

J Sleep Res. 2008 Sep;17(3):331-4. Epub 2008 Jun 28. Schmid SM, Hallschmid M, Jauch-Chara K, Born J, Schultes B.
A single night of sleep deprivation increases ghrelin levels and feelings of hunger in normal-weight healthy men.
http://www.ncbi.nlm.nih.gov/pubmed/18564298

Lack of sleep increases obesity

Shahrad Taheri, Ling Lin, Diane Austin, Terry Young, and Emmanuel Mignot
Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC535701/

Obesity (Silver Spring). 2008 Mar;16(3):643-53. Epub 2008 Jan 17. Patel SR, Hu FB. Short sleep duration and weight gain: a systematic review.
http://www.ncbi.nlm.nih.gov/pubmed/18239586
    
Sleep. 2005 Oct;28(10):1289-96. Gangwisch JE, Malaspina D, Boden-Albala B, Heymsfield SB. Inadequate sleep as a risk factor for obesity: analyses of the NHANES I.
http://www.ncbi.nlm.nih.gov/pubmed/16295214

Lack of sleep contributes to blood-sugar problems

Biol Res Nurs. 2008 Jan;9(3):231-43. Taub LF, Redeker NS. Sleep disorders, glucose regulation, and type 2 diabetes.
http://www.ncbi.nlm.nih.gov/pubmed/18077776

Poor sleep decreases immunity

Decreases fighting of pathogens and cancer cells and increases risk of allergies, inflammation, and autoimmune diseases

Sakami S et al. Neuroimmunomodulation. 2002-2003: 10(6):337-43 Coemergence of insomnia and a shift in the Th1/Th2 balance toward Th2 dominance
http://www.ncbi.nlm.nih.gov/pubmed/12907840

Lack of sleep affects mood

Psychiatr Clin North Am. 2006 Dec;29(4):1009-32; abstract ix. Peterson MJ, Benca RM.
Sleep in mood disorders.
http://www.ncbi.nlm.nih.gov/pubmed/17118279
    

Reasons for poor sleep

1. •poor diet
   

2. •excessive noise or light
   

3. •alcohol, nicotine
   

4. •medications
   

5. •not sleeping in total darkness
   

6. •caring for infants, children and the elderly
   

7. •shift work
   

Action steps for good sleep

1. •eat healthy meals and snacks
   

2. •eat foods high in tryptophan
   (see below for a list)
   

3. •eat a small high fibre snack near bedtime
   eg. high-fibre cookie, apple, pear to help the production of melatonin
   

4. •avoid stimulants in the evening – caffeine, nicotine, exercise
   

5. •keep room lighting dim after dinner
   

6. •get to bed by 11 p.m.
   

7. •sleep in complete darkness or wear a sleep mask
   

Top food sources of tryptophan

Tryptophan is used by the body to make serotonin and melatonin. Melatonin is important for regulating the sleep cycle.

 

Top sources:

1. wild game meat
2. spirulina, seaweeds
3. spinach
4. sesame and sunflower seeds
5. fish including halibut and salmon
6. crustaceans
7. poultry

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