Why Lack of Sleep Can Affect Your Health

By Isabelle, Head Nutritionist

Few things are more fundamental to wellbeing than a good night’s sleep- it isn’t called beauty sleep for nothing.  Like many of us, we have found that modern living coupled with childcare, hormonal upheaval and the whirring of an overloaded brain has often led to a decline in sleep quality. 

Research points out that getting adequate rest can actually help with certain health concerns and general mental acuity. To list a few examples of how sleep can impact our health: 

- Weight management: Research shows that short or poor quality sleep may be a risk factor to obesity. This occurs due to disruptive fluctuations in specific hormones (ghrelin and leptin) that are responsible for regulating our hunger and appetite. The result is higher energy consumption throughout the day. We are also more prone to making far more, non-nutritious choices, which in turn affects our weight management and metabolic rate. 

- Blood sugar levels: Sleep restriction affects our blood sugar levels and reduces insulin sensitivity (the way the body reacts and responds to those fluctuations in sugar levels). This knock-on effect can contribute to the risk of developing Type 2 diabetes, in the long run. 

- Mental health: Sleep deprivation may affect many aspects of brain function such as concentration and productivity. Chronic sleep issues can also partly contribute to anxiety and low self-esteem. 

- Immune function: Without sufficient sleep, our body makes fewer cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response. Not only are we more prone to developing the odd cold, evidence also shows that our recovery is also longest with poor quality sleep. 

Other concerns include sleep’s impact on our physical health and athletic performance, as well as our social interaction with others.

A Few Steps to Sounder Sleep

Aim to avoid a daytime nap, and reduce your intake of caffeine (6 hours before bed) generally found in teas, coffee and some soft drinks.

Reducing screen time is necessary, and is particularly true at night! The blue light emitted electronics and glare from screens disrupt the production of our sleep hormone, melatonin. Other devices you can consider switching off or covering up as much as you can, are security sensors, radios, clocks, charger units, Wi-Fi boxes that can all disrupt sleep patterns.

Gentle exercises at home, in the garden for some fresh air or through an online class can help daily movement.  For more advice, read through to our blog on How Exercise Can Help Reduce Stress for more suggestions. 

Herbal Remedies 

Some natural remedies may be useful in improving sleep quality and overall length of sleep. 

- Traditionally used in Ayurvedic practice, Ashwaghanda root is thought to provide balance for the mind. Soothing and supportive of restorative sleep. 

- Revered for its calming effects in traditional Chinese, Korean, Japanese and even Vietnamese medicine, Reishi mushroom is thought to act by nourishing our adrenal glands (those tiny glands which release our stress hormone, cortisol). Thus aiding us into falling asleep by doing so. 

- Schisandra is thought to help strengthen the adrenal glands and calm the mind. Highly revered in traditional Chinese medicine, it may be of great support in sleep disturbances. 

- The natural compounds in Chamomile Flowers are thought to help relieve problems ranging from stress, insomnia to spasms associated with IBS as well as anxiety.  Chamomile can be taken as a tea in the evening and make sure to infuse for a few minutes before drinking. Alternatively you can try a few drops of chamomile essential oil on a tissue and tuck by your pillow. Like all the other herbs listed, the alcohol-free herbal extract can also be of help.

- Passionflower can also support us in achieving a state of calm by relieving tension and promoting relaxation through its effect on GABA receptors. 

- Valerian root has been widely used for sleep disturbances particularly those due to anxiety. Known to help calm a busy mind rather than simply inducing sleep. Hence directly allowing sleep to occur naturally with its calming properties. 

Our lifestyle of course plays a major role in the sleeping troubles experienced.  Improving the quality and the duration of our sleep also involves eating a balanced diet, rich in food sources of Magnesium, Calcium, B vitamins while also reducing stimulants and undertaking some form of physical exercise.

A good sleep routine is undeniably a place to start with as well as creating the right environment to do so.

Wishing you a good night’s sleep.