Yawn! Do You Get Enough Sleep?

Sleep is one of the most precious commodities around. One in which, to some, it seems like you never get enough. To others, the attitude of “I’ll sleep when I’m dead” lets you know that to them sleep is not as valued. Whichever belief you have about sleep, it is important that we get our requirements. After all, getting a good night’s sleep is crucial in maintaining a healthy lifestyle.

Sleep requirements are specific to life stage, which is relevant to age range such as baby, child and adult years. Adults typically require 7 – 9 hours of sleep per night. In addition to that, the quality of sleep is important too. Not meeting sleep requirements can result in a whole host of health conditions, mood disorders and adverse changes to appetite regulation causing weight gain.

Just to name a few, the following is a list of adverse health effects that can stem from inadequate sleep:

Cardiovascular disease

Obesity

Hypertension

Stroke

Diabetes and other disorder of glucose metabolism

Metabolic syndrome

Depression

Anxiety

Cognitive decline

Wouldn’t it be great if you could prevent or treat some of the above just by getting enough sleep?

Seems simple enough… Well how you eat can play a big role in helping you achieve better sleep patterns. Recent years have seen an upswing in research tying diet to sleep while specifically looking at the connection between inadequate sleep, weight gain and the health problems that usually result from it.

Inadequate sleep increases appetite and cravings, especially for carbohydrates. Normal body processes occur during sleep. These processes include secreting hormones, such as those related to appetite and immune system regulation. Therefore, not getting enough and/or poor quality sleep disrupts these normal body processes and can lead to adverse health effects such as weight gain and subsequent chronic diseases.

Research has shown the following essential vitamins and minerals to be important for sleep improvement: magnesium, calcium, folic acid and vitamin A.

Studies link magnesium deficiency with long-term lack of sleep and abnormal brain waves. Good sources of magnesium include whole grains, nuts and green-leafy vegetables. Milk is also a good source, which is why a warm glass of milk is often recommended before bedtime.

A gene called the retinoic acid receptor beta that is linked to a receptor in the brain targets vitamin A. This gene is essential for delta brain waves that lead to deep sleep. Retinoic acid is a metabolite of Vitamin A. Eggs, meat, milk and other animal products are good sources of vitamin A. Additionally, beta-carotene, found in fruits and vegetables, is converted to vitamin A in the body when vitamin A is needed.

Research has shown calcium levels to be elevated during deep sleep such as rapid eye movement (REM). Therefore, calcium deficiency is linked to disturbed sleep, so it is important to have an adequate intake of calcium. Calcium can be found in dairy products, canned fish, dark-leafy vegetables, broccoli, cooked dry beans, and peas.

A deficiency in folic acid is linked to insomnia and chronic fatigue syndrome. Make sure you get adequate amounts of folic acid. Romaine lettuce, spinach, collard greens, broccoli, cauliflower, asparagus, beets and lentils are only a few dietary sources that are rich in folic acid.

Other methods of improving sleep include not eating 3 hours before bedtime to avoid reflux and discomfort, following a schedule and going to bed at the same time every night including weekends, and skipping naps. Reducing caffeine intake, limiting alcohol intake and not smoking are also helpful. Exercise is important, but can disrupt sleep if done 4 hours prior to bedtime.

As you can see it is imperative to meet your daily sleep requirements as well as improve the quality of your sleep.

Now it’s your turn to take action: What lifestyle changes will you incorporate this week to improve your sleep?