Three of the most important components of optimal health are nutrition, exercise, sleep, and stress management. Despite our knowledge of the body constantly changing, decades of research has established the importance and value of healthy habits.Our habits of eating, moving, and sleeping strongly influence our relationships, especially over the long-term.. Each choice has a positive or negative impact on our overall well-being.
FAQ
????????????????????Which is more important: nutrition, exercise, sleep, or both?
A:David Earnest, PhD., an A&M professor who studies circadian rhythms at Texas A&M, says that sleep accounts for approximately 60% of the health equation while exercise and nutrition account for 30% and 10%, respectively.
Notice: Although the content of Sleepopolis is intended to be informative, it should not replace professional medical advice. You should immediately consult your healthcare provider if you suspect you might have a sleep disorder or other medical condition.
Food And Sleep
The body’s circadian rhythm regulates not only sleep and waking but also thirst, hunger, energy intake, metabolism, and energy consumption. Changes in diet and eating habits can lead to a shift in our sleep patterns. As heavy meals at night can impact sleep, so too does sleep. It also impacts how our bodies store fat and what kind of food we eat, as well as how we use energy.
Healthy sleep, which is seven to nine hours per night for most people, helps regulate digestion and appetite.. Deep sleep is when the body releases growth hormone, which positively affects glucose use, keeping blood sugar levels at healthy levels. REM sleep is the stage in which the brain is almost as active as during waking hours. This is when glucose metabolism increases.
While sleep promotes a healthy metabolism, sleep deprivation can trigger the release of stress hormones as well as proteins that promote inflammation. It is possible to disrupt or inhibit the release of growth hormone. These changes can cause insulin sensitivity to fall and metabolism to slow down.Insulin sensitivity is reduced, which increases fat storage and leads to a greater desire for high-energy foods such as desserts or bread that quickly raise blood sugar..
Ghrelin, a hormone that makes us feel full and satisfied, is also affected by sleep deprivation.A decrease in leptin and an increase in ghrelin (also known as the hunger hormone) can cause sleep loss.
Sleep deprivation can also affect hormones. It can cause brain dysfunction, which can lead to poor food choices.
These combined effects can eventually lead to obesity, stroke, heart disease, and diabetes..
Leptin
Leptin regulates appetite and metabolism. It also helps to burn calories. Leptin is produced in sleep to keep the body asleep and not feel hungry.
Macronutrients & Sleep
Protein, carbohydrates, and fat are the three main macronutrients found in food.A macronutrient refers to a type or nutrient that is required in large quantities in the diet. Research on food and sleep is often complicated. However, it appears that whole foods promote healthier sleep than refined or processed foods. The recommended daily intake of macronutrients depends on your age, health, and sleeping patterns.
Protein
Protein is essential for many bodily functions including the building and repair of tissues like muscle.. Protein-rich foods include meat, beans and eggs as well as dairy products and fish.
Recent research shows that people who have lost weight over the course of a month may experience better sleep. Other studies also show that shift workers who consume high amounts of protein can have trouble falling asleep. In some studies, a lower intake of protein was associated with poorer quality sleep. Women may experience better sleep efficiency and less interruptions if they eat moderately high levels of protein, such as the Mediterranean Diet. Men’s results are less clear.Additional research is needed to determine the best diet for each sexe and how much of each macronutrient are best for sleep..
Carbohydrates
Carbohydrates refer to starches, sugars and fibers found in food such as fruits, vegetables, grains, dairy products, and dairy products. Unrefined carbohydrate can be good for you, but it can also cause blood sugar spikes that lead to weight gain or diabetes.These are some examples of unrefined carbohydrate.:
- Beans
- Vegetables
- Whole grains like oats and quinoa are great for you.
- Fruit
These refined carbohydrates raise blood sugar rapidly and are called « Refined Carbohydrates ».:
- Whole wheat or white bread
- White rice
- All foods sweetened with honey, maple syrup, sugar, or corn syrup
- Potatoes
- Breakfast cereals are most popular
- Instant oatmeal
- Sweetened sodas
- Juice
There is conflicting research on sleep and refined carbohydrate intake.In some studies, high intakes of sugar and processed foods like noodles and bread have been shown to cause insomnia. Others show that carbohydrates can help reduce the time taken to fall asleep.. One study found that unrefined carbohydrates were beneficial in regulating the circadian rhythm. Other studies show little effect. To determine which nutrients are most beneficial for healthy sleep, more studies with a longer duration are required.
FAQ
??????????What is the circadian rhythm and how does it work?
A:This internal process follows a 24-hour cycle. It regulates sleep and wake, digestion, hormones, and many other bodily functions.
Fat
A high-fat diet may lead to poor sleep quality and worsening symptoms of sleep apnea. Research on rats found that fat increases daytime sleepiness and sleep fragmentation. These effects could be caused by changes in the brain chemical, orexin. This promotes wakefulness.
Sleep might be affected more by saturated fat than with healthier fats like the monounsaturated oil found in olive oils.. These are just a few other foods high in monounsaturated oil:
- Nuts
- Avocados
- Canola oil
- Flax and Chia seeds
- Wild salmon and black cod are two examples of fish
Although science is still in its infancy regarding food and sleep, scientists agree that eating a wide variety of low-glycemic meals is better for your health than eating late-night meals, which can activate your digestive system and disrupt the circadian rhythm..
Exercise And Sleep: How Does It Impact You?
Regular exercise can lead to a stronger heart, a healthier body weight, and lower chances of developing certain cancers.Exercise can help lower levels of LDL cholesterol (or bad cholesterol) and increase levels of HDL (or good cholesterol).It is important to exercise. Exercisers tend to live longer and are happier than those who don’t exercise, even though they start later in life. They also sleep better. How does exercise affect sleep and vice versa?
For proper muscle functioning and tissue repair after intense workouts or weightlifting, adequate sleep is essential.Sleep is when the pituitary gland releases growth hormone, which is what causes most muscle regeneration..
Memories are stored during sleep as new actions that muscles take during the day. This is known as procedural memory and it refers to motor skills like learning to ride a bike or ski. Procedural memories are not dependent on conscious thought and can also be involved in skills such as learning a language and playing an instrument.
Sleeping hormone prolactin is released during sleep to reduce inflammation and promote joint recovery. Sleeping increases blood flow to muscles, which allows them to receive oxygen that they need to heal.
Although scientific research on the effects of exercise on sleep is still inconclusive, there are some studies that show it has a positive impact, especially for those with chronic insomnia.This is a good thing. Exercise can cause hyperactivation of central nervous system by affecting stress hormones like cortisol or arenaline. Chronic insomnia is often caused by hyperactivation and negative psychological associations with sleep and the bed.
Physical activity can increase nighttime levels of an amino acid called adenosine which increases the desire to go to sleep.. Adenosine may also be used to increase blood flow to muscles when exercising. A good night’s sleep promotes alertness and sleep quality. In contrast, a lack of sleep can lead to increased levels of adenosine levels in the brain.
Adenosine
Adenosine is a neurotransmitter inhibitor that lowers the central nervous system. Adenosine levels rise throughout the day, inhibiting wakefulness and increasing sleepiness.
Sports And Sleep Injuries
Anyone who participates in any type of physical activity should be aware that sports injuries can be prevented. A sports injury can cause severe pain, long downtime, and decreased mobility, especially for older athletes.A good night’s sleep is crucial for preventing sports injuries and speeding up recovery from them..
Research shows a strong link between optimal sleep and athletic performance. While sleep deprivation does not appear to affect short-term muscle strength in any way, it is often associated with decreased physical stamina and motivation.Exercise that involves larger muscle groups like the back and quadriceps may be affected by a lack of sleep.. This could lead to various types injuries, including:
- Tears, muscle pulls, and sprains
- Hyperextension and tears of ligaments or other joint tissues
- Broken and cracked bones
- Skin scrapes, cuts and abrasions
Concussions and other brain injuries caused by sleep deprivation are also more common.. A study found that adolescents who slept longer than eight hours per night were 68% less likely than those who slept less.
Exercisers over 50 are more likely to sustain injuries than those under age 40. A good night’s sleep can lower the chance of injury, increase athletic performance, and help build muscle and bone strength.
Last Word From Sleepopolis
Good nutrition, exercise, and sleeping are essential to long-term health.Good sleep habits can help regulate metabolism, discourage fat storage, and provide the energy and motivation to exercise.. Although individual needs change over time, the food we eat, how much exercise we do, and how well we sleep all have significant impacts on our overall health and quality of living.
