Busy While You Sleep
A lot goes on while you sleep, right within your own body. While you might think your body is resting, its actually processing experiences from the day and making little repairs. Ever wonder why doctors always say “Be sure to get enough sleep”!?
Sleep affects our overall health, healing ability, stress level, weight, skin, memory, mood and performance.
New Studies
A recent study shows increased insulin resistance in women losing as little as 90 minutes of sleep for just a few weeks. Insulin resistance is associated with an increased risk of developing Type 2 Diabetes and obesity.
Studies also show lack of adequate sleep can trigger chronic inflammation causing damage to the lining of the blood vessels and increasing the risk of atherosclerosis. Atherosclerosis is a buildup of fats and cholesterol in the arteries.
Effect on Aging
A UCLA study shows that sleeping less than 7 hours can increase the rate of aging in older adults.
A 2021 study showed inadequate sleep accelerates aging and the onset of disease.
It is also associated with an increase in wrinkle formation due to its effect on the immune system and collagen production.
Sleep for Optimal Performance
Lack of sufficient sleep causes poor performance, and slower reaction times in sports and other physical activities.
It can cause depression, and other mental health issues, as well as memory problems.
What Happens During Sleep?
During sleep the brain flushes out toxins.
The connections of new memories are strengthened, and new memories are linked to older ones while we sleep.
Muscle repair, and growth and organ and tissue repair occur as we sleep. New bone tissue is formed at night. Studies show those who sleep less have an increased risk of osteoporosis (weak bones).
During sleep the stress-hormone cortisol lowers, our heart rate and blood pressure lower, and chemicals important for immunity are released.
Supplements for Better Sleep
The mineral magnesium regulates our melatonin.
Melatonin is a hormone made in response to darkness to regulate our sleep-wake cycle.
Magnesium helps us to fall asleep faster, stay asleep longer and to experience less sleep disturbances. Magnesium is found in many foods, but the best sources are whole grains, beans and nuts.
Vitamin D helps us to make melatonin. A lack of vitamin D has been shown to lead to sleep disturbances as well as trouble falling asleep. Good sources of vitamin D include salmon, sardines, egg yolks, fortified milk and sunlight. Our bodies make vitamin D in our skin in response to sunlight.
Vitamin B12 increases our production of melatonin. Best sources include meat, poultry, fish, and eggs.
The body uses tryptophan to make serotonin and melatonin. Tryptophan is found in foods such as dairy, meat, eggs, whole grains, legumes, and nuts.
The natural brain chemical serotonin (improves mood) can be converted by the body into melatonin. We need the minerals magnesium and zinc to make this conversion. Good sources for zinc include oysters, seafood, whole grains, legumes and nuts.
We can naturally increase our levels of serotonin with adequate intake of Omega-3, vitamin B6 and folate (B9). The B-complex vitamins often occur together in the same foods. Good sources for vitamin B6 and B9 include whole grains, nuts, organ meats and green leafy vegetables. Omega-3 is found in fish and fish oils, and nuts and their oils.
- Important Information. I am a clinical nutritionist and holistic health professional. I am not a medical doctor. This article is for informational purposes only and is not intended to be a substitute for proper medical treatments or care. Always consult with your medical doctor before making any changes to your diet, lifestyle, or fitness programs.
