The Importance of SLEEP
The Importance of SLEEP when it comes to your health and body composition goals
one of the most underrated pieces of your transformation!
Let’s talk about something we don’t think gets enough focus when people are trying to improve their health and body composition…
SLEEP!
As nutrition coaches, we have seen the impact that sleep has on a person's overall health, mindset, and body composition. In this blog, we will dive into how a lack of sleep impacts your body, including hormonal changes that can occur, and how improving your sleep will help you reach your goals!
First off…
What are some signs you may not be getting enough sleep?
Does any of that sound like you?
We recommend getting 7-9 hours of sleep/night to promote optimal health and body composition. This amount of sleep has been associated with a decreased risk of experiencing the MANY negative side effects on our health and body composition that may occur if we don’t get enough sleep. Now we will dive into what those are!
Impact on Overall Health
Did you know poor sleep is associated with an increased risk of cardiovascular disease?
Specifically, it is associated with an increased risk of high blood pressure, heart attacks, and strokes(1). A number of mechanisms are thought to be responsible for this link between sleep and cardiovascular health. Firstly, lack of sleep can increase inflammation in the body, which is a risk factor for cardiovascular disease(1). Chronic inflammation can damage the lining of blood vessels, leading to plaque build-up and increased risk of heart disease and stroke(1). Secondly, lack of sleep can also lead to hormonal imbalances that increase the risk of cardiovascular disease(1). For example, lack of sleep can increase levels of cortisol, a hormone that increases heart rate and blood pressure. When cortisol levels are elevated for an extended period, it can contribute to the development of high blood pressure and cardiovascular disease(1). Finally, lack of sleep can also increase the risk of obesity, type 2 diabetes, and metabolic syndrome, all of which are risk factors for cardiovascular disease (1,2).
Another thing that people don’t often think of when it comes to sleep is a special gland that regulates our bodies metabolism…The THYROID!
Lack of sleep can negatively impact thyroid function, which can have a range of health consequences. The thyroid is a gland that produces hormones that regulate metabolism, heart rate, body temperature, and other functions (4,5). Sleep deprivation has been shown to reduce levels of triiodothyronine (T3), a key thyroid hormone that regulates metabolism (5,6). When T3 levels are reduced, metabolism can slow down, leading to weight gain and decreased energy levels (5,6). So, not only will you be feeling tired due to lack of sleep, but you actually may feel EXTRA tired due to these hormonal changes!
In addition, lack of sleep can also disrupt the balance of other hormones that regulate metabolism, such as cortisol and insulin, which can further impact thyroid function (6). We will dive more into insulin later in this blog (its a big one!!), but as our bodies are interconnected, it is important to understand that each hormonal change can create a cascade of other negative consequences in other areas.
Furthermore, reduced sleep has been linked to an increased risk of autoimmune thyroid disorders, such as Hashimoto's thyroiditis, an autoimmune condition where the thyroid gland does not produce enough thyroid hormone (hypothryodism) (6).
So…
As you can see, from a health perspective sleep is very important!
But it isn't just physical health that can be impacted, but also your mindset and mood!
How a Lack of Sleep can Impact Your Mood
Lack of sleep can have a significant impact on mood and emotional well-being. Research has shown that sleep deprivation can lead to increased feelings of irritability, anger, and frustration, as well as decreased ability to regulate emotions and increased emotional reactivity. Let’s dive into this a bit more!
Increased negative affect: Sleep deprivation has been linked to increased negative affect, including feelings of sadness, anxiety, and irritability. In fact, poor sleep has been associated with increased rates of depression and a lowered perceived quality of life. (15)
Decreased emotional regulation: Lack of sleep has been shown to impair the ability to regulate emotions, leading to increased emotional reactivity and difficulties controlling emotional responses. (14)
Decreased cognitive function: Sleep deprivation can lead to decreased cognitive function, including decreased attention, memory, and executive function, which can contribute to difficulties with emotional regulation and mood (10). Ever felt a bit flighty or not with it after a poor night of sleep? These effects are very real and well documented!!
Basically, what we know about mood and sleep is that it's like the snickers commercial. You know that commercial “You’re not you when you’re hungry”? Same thing applies to sleep- you are not yourself when you are sleep deprived. So if you notice yourself getting a bit snappy, it might just be your lack of sleep that is the issue!
Impact on Body Composition
Sleep has a significant impact on body composition, which as we’ve already mentioned, is due to changes in hormones and our metabolism that occur when we have enough, or not enough, sleep. When we sleep, our bodies produce growth hormone, which is responsible for repairing and rebuilding our muscles (1,3). This is important!!! When we are not getting enough sleep, it doesn’t matter how much effort we are putting in the gym, or how much protein we are eating- we will not reap the full benefits of our actions unless we SLEEP! This is because a lack of sleep can lead to a decrease in growth hormone production and a slower metabolism, making it more challenging to lose fat, build muscle, and maintain a healthy weight.
As we already mentioned, a lack of sleep can also lead to increased levels of cortisol, a hormone that breaks down muscle tissue. When cortisol levels are elevated for an extended period, muscle mass can decline, making it more challenging to maintain muscle mass and strength(1,3). This decline in muscle mass can have a negative impact on athletic performance, physical recovery, and overall health. Moreover, if someone is in a fat loss phase and is actively trying to lose fat, if they are not getting enough sleep they are more likely to lose weight from muscle, rather than from fat. This was evident in a study by Wang et al., (2018) where participants who reduced sleep by 1 hour when in a fat loss phase lost significantly more muscle mass than participants who did not reduce sleep (13).
It isn’t just muscle mass we have to worry about with lack of sleep, but actual ability to adhere to our nutrition plan. Lack of sleep can disrupt hormones involved in regulating appetite and metabolism, including leptin, ghrelin, and insulin (3,4). When our bodies are sleep-deprived, they tend to produce more insulin and ghrelin, which can lead to increased food cravings and weight gain. Leptin, on the other hand, decreases with sleep deprivation, leading to an increase in appetite and decreased satiety.
Research evaluating calorie intake demonstrates that when individuals are not getting enough sleep they consume between 300-600 more calories/day(7) !!!
So, as you can see…
If you have body comp goals, we need to focus on SLEEP! So let’s look at some ways to actually improve your sleep!
Ways to Improve Sleep
Improving sleep quality is crucial for overall health and well-being. Here are a few ways to improve sleep:
Supplements and Sleep:
All the supplements in the world will not help with sleep unless combined with the above lifestyle habits, so please make sure these are addressed!!! It is also important to note that the quality and strength of evidence for these supplements vary. Some of the most commonly studied supplements include:
Magnesium: Magnesium is a mineral that is involved in many bodily processes, including sleep regulation. Low magnesium levels have been linked to insomnia and other sleep disorders, and supplementation with magnesium may improve sleep in some people. (9) Magnesium is a calming mineral that is often depleted in active individuals and therefore supplementation in tandem with the above recommendations can be extremely beneficial.
We recommend 200-400mg of magnesium bisglycinate before bed as part of your bedtime routine.
Melatonin: Melatonin is a hormone naturally produced by the body that helps regulate sleep and wake cycles. It is available as a supplement and has been shown to improve sleep quality in people with insomnia and other sleep disorders (12). This one can make people feel slightly groggy in the morning, so if you try it, just examine how you feel the next day and if the benefits outweigh potential cons!
L-theanine: L-theanine is an amino acid found in tea leaves. It has been shown to improve sleep quality, reduce stress, and increase relaxation in some studies (8)
***It is important to note that these supplements can interact with other medications, and it is always best to consult a healthcare professional before starting a new supplement regimen.
In conclusion, sleep is an essential component of overall health and well-being, and it is critical for regulating hormones, metabolism, and physical recovery. A lack of sleep can have negative impacts on body composition, mood, and overall health, including an increased risk of chronic diseases, decreased cognitive function, and weakened immune system. By incorporating healthy sleep habits into our daily routines, we can improve our sleep quality and reap the numerous benefits of a good night's sleep!
Sources:
1.Centers for Disease Control and Prevention. (2021). Sleep and Sleep Disorders. https://www.cdc.gov/sleep/index.html
2.National Institute of Diabetes and Digestive and Kidney Diseases. (2021). Hormonal regulation of food intake. https://www.niddk.nih.gov/health-information/weight-management/hormonal-regulation-food-intake
3.American Psychological Association. (2021). The Impact of Sleep Deprivation on Your Health and Well-Being. https://www.apa.org/topics/sleep/deprivation
4.National Sleep Foundation. (2020). How Sleep Affects Your Health and Well-Being. https://www.sleepfoundation.org/sleep-health/how-sleep-affects-health
5.American Thyroid Association. (2021). Sleep and Thyroid Function. https://www.thyroid.org/sleep-and-thyroid-function/
6.Endocrine Society. (2021). The Link Between Sleep and Thyroid Function. https://www.endocrine.org/news-room/current-press-releases/the-link-between-sleep-and-thyroid-function
7. https://www.sciencedirect.com/science/article/abs/pii/S0012369213604535
8. Yokogoshi, H., Kobayashi, M., Mochizuki, M., & Terashima, T. (1998). Reduction effect of theanine on blood pressure and brain 5-hydroxyindoles in spontaneously hypertensive rats. Bioscience, Biotechnology, and Biochemistry, 62(12), 1583-1587.
9.Rosanoff, A., Weaver, C. M., & Rude, R. K. (2012). Suboptimal magnesium status in the United States: are the health consequences underestimated? Nutrition Reviews, 70(3), 153-164.
10. Killgore, W. D., & Yurgelun-Todd, D. A. (2010). Impaired cognition and emotion following sleep deprivation. Sleep Medicine Reviews, 14(8), 519-529.
11. Bent, S., Padula, A., Moore, D., Patterson, M., & Mehling, W. (2006). Valerian for sleep: a systematic review and meta-analysis. American Journal of Medicine, 119(12), 1005-1012.
12. Zhdanova, I. V., Wurtman, R. J., Regan, M. M., Taylor, J. A., & Shi, J. P. (2001). Melatonin treatment for age-related insomnia. Journal of Clinical Endocrinology & Metabolism, 86(10), 4727-4730.
13. Wang, X., Sparks, J. R., Bowyer, K. P., & Youngstedt, S. D. (2018). Influence of sleep restriction on weight loss outcomes associated with caloric restriction. Sleep, 41(5), 10.1093/sleep/zsy027. https://doi.org/10.1093/sleep/zsy027
14. Walker, M. P. (2009). The role of sleep in cognition and emotion. Annals of the New York Academy of Sciences, 1156(1), 168-197.)
15. Spiegel, K., Leproult, R., & Van Cauter, E. (1999). Impact of sleep debt on circadian rhythmicity and expression of the hypothalamic-pituitary-adrenal axis. The Journal of Clinical Endocrinology & Metabolism, 84(12), 3595-3602.)
