The Scoop on Sleep
It is impossible to live a full life on an empty battery.
We spend almost one-third of our lives sleeping to make sure that battery is charged! Yet, sleep can move to the bottom of the priority list really quickly with never ending to-do lists. Sometimes, it’s the first thing to go when we feel stressed or short on time (relatable!). That lack of sleep can catch up to us - it affects everything we do while we’re awake (our mood, concentration, learning, energy, etc.), even our quality of life. We can mentally and physically feel the difference after a good vs. poor night’s sleep. So, why is it that important to devote so much of our lives to it? Why can’t we fight the urge to sleep and get those to-do lists done? Let’s dive into some science, why it should be moved to the top of the priority list, and tips on how to build lasting sleep habits that work for you.
What regulates our sleep habits?
Circadian rhythms and sleep drive are two neat processes that regulate sleep in each person.
The circadian rhythm is controlled by a biological clock within the brain that responds to changes in light. At night, as natural light fades, melatonin - a hormone that makes you feel drowsy - rises in the body. Then, in the morning, as light returns, the body switches gears and releases cortisol - a hormone that will increase alertness and energy - to take on the day.
Sleep drive is very similar to hunger drive. As time increases between meals and snacks, our drive to eat naturally increases - the same thing happens with sleep! The longer we go without it, the stronger the drive builds.
Both of these processes, when working correctly, combine to send your body all of the signals later at night that your bed is calling your name!
What happens when we sleep?
It might not look like there’s a lot going on in our bodies when we sleep, but that could not be further from the truth - the body and brain are hard at work.
Sleep allows the brain to process what it’s learned throughout the day, form new cell networks, strengthen new memories, and erase old and irrelevant information. Sleep also allows us to remove toxins and other waste products from brain cells that build up naturally throughout the day. This same waste-removal system also helps distribute carbs, proteins, fats, and certain neurotransmitters where they are needed throughout the body. All of this is not nearly as efficient when we are awake!
Assessing sleep quality
This is where things can get complicated - but it doesn’t have to be! Just like there are several different components to health, there are several ways to assess sleep quality - and no one size fits all. These components are:
Sleep duration: total amount of sleep per day
Sleep efficiency: ease of falling asleep or returning to sleep
Timing: when sleep occurs within the day
Alertness/sleepiness: the ability to stay attentive and awake during the day
Satisfaction/quality: how you personally feel after sleeping
We’ve all heard that the recommended sleep duration per day is 7-8 hours, which seems to be the magic number in several studies leading to all of the wonderful sleep benefits. The truth is… improving any one of these factors is associated with positive health outcomes!
Sleep deprivation can lead to increased risk of…
Mood disorders such as depression and anxiety
Impaired immune function
Impaired performance (think work, relationship interactions, workouts, etc.)
Dysregulated metabolism
High blood pressure
Cardiovascular disease
High quality sleep can lead to…
A positive mood!
Restoration of the immune system
Synaptic plasticity = stronger brain cell connections
Body trust
Protection against neurodegenerative diseases
A healthy heart!
The link between sleep and interoception
Interoception is at the core of intuitive eating, and it’s also linked to sleep! It is the awareness, recognition, and acknowledgement of body signals that occur between body and mind. When interoception is properly functioning, it is much easier to evaluate feelings such as hunger, pain, emotional status, and sleepiness.
But what happens when we get poor sleep? Studies have found that those with poor sleep quality are less likely to to recognize and act upon bodily cues such as hunger. Those with better sleep quality have been found to be more trusting of their body and its signals!
This lack of interoception after a poor night’s sleep might be why recognizing hunger signals or trying to intuitively eat is much more difficult. Another reason has to do with hunger hormones. Remember how a poor night’s sleep can dysregulate metabolism? Well, the body is smart - and when we aren’t fully charged with energy from sleeping enough, we need energy from food! This increased drive to eat is our body adapting to the circumstances we’ve placed on it, by increasing the amount of ghrelin (the hunger hormone) produced. This is nothing to fear, but to be mindful of, curious about, and practice self-care by providing your body with what it needs in these moments.
Steps to optimize sleep health (for life!)
Set up a shut down time for electronics. This will help decrease stressors such as social media, and avoid blue light which prevents melatonin production. Some ideas include placing your phones outside of the room or out of reach to charge, and turning on “do not disturb”, as well as picking up a book to read instead of scrolling through posts before bed.
Implementing a calming night time routine. Start small! Think about things you already do like washing your face and brushing your teeth, but bringing a new intention to them by lighting a candle or doing them in a particular order each night to let your body know it’s time to wind down.
Prioritizing rest over movement. This is a hard one, but the other way around is counterproductive. When your body is craving rest or sleep, the last thing it wants to do is go through a workout. Once you prioritize rest, your body will feel the difference and movement will be even more enjoyable.
Incorporating gentle nutrition - follow HSH’s rule of 3! Nutrition can also have a beneficial impact on your sleep quality - foods such as whole grains, fruits (esp. berries and kiwis), vegetables, proteins, unsaturated fats, and dairy products all contribute to neurotransmitter production linked to sleep.
Like everything else, there is no such thing as perfection when it comes to sleep. Life is messy and busy, and there’s no need to add more stress in striving for huge changes in your sleep habits. Try starting small with one habit at a time.
References
Arora T, Barbato M, Al Hemeiri S, Omar OM, AlJassmi MA. A mysterious sensation about sleep and health: the role of interoception. BMC Public Health. 2021;21(1):1584. Published 2021 Aug 23. doi:10.1186/s12889-021-11603-0
Buysse DJ. Sleep health: can we define it? Does it matter?. Sleep. 2014;37(1):9-17. Published 2014 Jan 1. doi:10.5665/sleep.3298
American Academy of Sleep Medicine: Recommended amount of sleep for a healthy adult
Doherty R, Madigan S, Warrington G, Ellis J. Sleep and Nutrition Interactions: Implications for Athletes. Nutrients. 2019;11(4):822. Published 2019 Apr 11. doi:10.3390/nu11040822
Sejbuk M, Mirończuk-Chodakowska I, Witkowska AM. Sleep Quality: A Narrative Review on Nutrition, Stimulants, and Physical Activity as Important Factors. Nutrients. 2022;14(9):1912. Published 2022 May 2. doi:10.3390/nu14091912
Watson NF, Badr MS, Belenky G, et al. Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015;38(6):843-844. Published 2015 Jun 1. doi:10.5665/sleep.4716
https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep
Written by Tori Rinsem
Hi, I’m Tori! Current NYC-based master’s student, dietetic intern and RD-to-be. I love finding the joy and ditching the stress in two things we do each day - eat and move! I’m SO happy to be sharing this space with you, and continuing to find joy as we learn and grow.
Learn more about me and the HSH offerings here.
Discover the #morningglowmocktail, a delicious and sleep-enhancing drink featuring tart cherry juice, a natural source of melatonin. Learn how to make this easy mocktail and improve your sleep quality during #bettersleepmonth. #sponsored by Tart Cherry Industry. #ustartcherries