Why sleep is fundamental for long term health

By The Low Carb Clinic, 16 April 2019 - 632 words (3 minutes)

Did you know that lack of sleep is associated with weight gain, insulin resistance, increased risk of cardiovascular disease, dementia and diabetes?

Sleep is more than just rest and relaxation – it plays a fundamental role in long term health, and is just as important as eating well. 

Poor sleep is associated with a range of chronic diseases, with population studies reporting a more than 10% increase risk in all-cause death (including cardiovascular disease, diabetes and cancer) in those who have a shorter sleep duration [1]. Multiple studies have found a link between shorter sleep duration, insulin resistance and type 2 diabetes – even after adjusting for age, blood pressure, smoking, and waist circumference [2]. More recently, poor sleep has even been studied as a risk factor for Alzheimer’s dementia [3].

When we have reduced or interrupted sleep, our bodies increase cortisol secretion – a stress hormone. Cortisol is essential in times of stress in order to increase alertness and mobilise energy stores, but long-term or inappropriate exposure to cortisol increases insulin resistance, decreases glucose tolerance, and promotes weight gain – especially weight gain around the stomach (visceral fat), which is associated with higher risk of chronic disease [4]. 

If people with type 1 diabetes get inadequate sleep, they will notice raised blood glucose levels in the morning which require extra insulin injections to control. This is also related to insulin resistance and raised cortisol levels related to lack of sleep. 

Sleep can also influence immune function and pain. Poor sleep increases markers of inflammation, whereas good quality sleep allows the body to recover, promote tissue restoration, and allow the central nervous system to maintain neuronal integrity [5]. Poor sleep is associated with increased release of prostaglandins – which can activate pain receptors in the body, contributing to chronic pain syndromes [6].

Normally, during restorative sleep, blood pressure and heart rate reduce to their lowest point of the day. When we sleep badly, our blood vessels do not release as much nitric oxide, which means our blood pressure and heart rate remains elevated. Furthermore, poor sleep is associated with increased release of inflammatory cytokines as well increased risk of blood clots – together, these factors contribute to poorer outcomes related to cardiovascular disease, diabetes, and decreased immunity [7].

People who sleep badly also have increased levels of ghrelin the next day, which is a hormone that stimulates hunger and appetite [8] [9]. Poor sleep has also been found to increase cravings for energy dense foods, especially sugar and carbohydrates, as well as leading to increased snacking through the day [10] [11]. 

Getting a good night’s sleep is essential in meeting your health goals, and preventing chronic disease. Here are some tips to get you started: 

* Avoid electronic devices and too much bright light after dark – or use blue-blocking apps on your phone and computer (blue light prevents the release of melatonin, an important sleep hormone). 

* Keep the temperature of your bedroom cool. 

* Have a regular sleep-wake schedule – don’t vary your sleep time much. 

* If you are having trouble sleeping, try grouping what carbohydrates you do eat to before bed – carbohydrates increase the brain’s ability to take up tryptophan, an amino acid needed the production of melatonin [12]. 

* Do calming activities before bed, like reading, meditation or burning oils – keep off your phone and off the computer! 

Don’t forget to prioritise good sleep – sleep is interwoven with every aspect of life, and you will find you will reach your health goals much faster with good quality sleep.

Good Night!

 

References 

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[1] Mullington, J., Simpson, N., Meier-Ewert, H., & Haack, M. (2010). Sleep loss and inflammation. Best Practice and Research in Clinical Endocrinology Metabolism, 5(24), 774-784. doi:10.1016/j.beem.2010.08.014

[2] Padilha, H., Cirspim, C., Zimberg, D., Waterhouse, J., De-Souza, A., Tufik, S., & de-Mello, M. (2011). A link between sleep loss, glucose metabolism and adipokines. Brazillian Journal of Medical and Biological Research, 44(10), 992-999. doi:10.1590/S0100-879X2011007500113

[3] Shokri-Kojori, E., Wang, G.-J., Wiers, C. D., & Guo, M. (2018). B-Amyloid accumulation in the human brain after one night of sleep deprivation. PNAS, 115(17), 4483-4488. Retrieved from https://doi.org/10.1073/pnas.1721694115

[4] Sonka, K., & Horvat, E. (2008). The effects of sleep and sleep deprivation on metabolic, endocrine and immune parameters. Prague Medical Report, 109(4), 275-285.

[5] Marks, R., & Landaira, M. (2015). Sleep, disturbances of sleep, stress and obesity: a narrative review. Journal of Obesity and Eating Disorders, 1(2). doi:10.21767/2471-8203.100006

[6] Mullington, J., Simpson, N., Meier-Ewert, H., & Haack, M. (2010). Sleep loss and inflammation. Best Practice and Research in Clinical Endocrinology Metabolism, 5(24), 774-784. doi:10.1016/j.beem.2010.08.014

[7] Mullington, J., Simpson, N., Meier-Ewert, H., & Haack, M. (2010). Sleep loss and inflammation. Best Practice and Research in Clinical Endocrinology Metabolism, 5(24), 774-784. doi:10.1016/j.beem.2010.08.014

[8] Hirotsu, C., Tufik, S., & Andersen, M. (2015). Interactions between sleep, stress, and metabolism: from physiological to pathological conditions. Sleep Science, 8, 143-152. Retrieved from http://dx.doi.org/10.1016/j.slsci.2015.09.002

[9] Spiegal, K., Leproult, R., Knutson, K., & Cauter, E. (2005). Sleep loss: a novel risk factor for insulin resistance and type II diabetes. Jounral of Applied Physiology, 275, 946-950. doi:10.1152/japplphysiol.00660.2005

[10] Nedeltcheva, A., & Kilkus, J. (2009). Sleep curtailment is accompanied by increased intake of calories from snacks. American Journal of Clinical Nutrition, 89, 126-133. doi:0.3945/ajcn.2008.26574

[11] Spiegal, K., Leproult, R., Knutson, K., & Cauter, E. (2005). Sleep loss: a novel risk factor for insulin resistance and type II diabetes. Jounral of Applied Physiology, 275, 946-950. doi:10.1152/japplphysiol.00660.2005

[12] Marks, R., & Landaira, M. (2015). Sleep, disturbances of sleep, stress and obesity: a narrative review. Journal of Obesity and Eating Disorders, 1(2). doi:10.21767/2471-8203.100006