Picture this: you’ve just had a big, satisfying meal for dinner and you’re ready to relax on the couch and laze around for the night. But did you know that your choice of activity could actually affect the way your digestive system processes food? In this article, we explore the relationship between sleep and digestion and explain how rest can impact your body’s metabolic system.
1. Losing Sleep for a Healthy Metabolism
Sleeping is key for a healthy lifestyle – and yet, it’s not always easy to get enough hours of shut-eye. Unfortunately, lack of sleep can have a strong impact on our metabolism, leading to long-term effects on our overall health. Here are some of the ways that a lack of sleep can potentially affect your metabolism.
Sleep Deprivation Slows Down Metabolism
- When you don’t get enough rest, your body’s ability to regulate hormones becomes impaired. This can lead to increased hunger and a slower metabolism.
- Your body requires a certain amount of energy to maintain its basic functions, and as you become increasingly sleep deprived, it has to work harder to do so. This leads to a decrease in your body’s metabolic rate.
Weight Gain
- Sleep deprivation can cause an increase in cortisol and ghrelin – hormones that can lead to overeating and weight gain.
- When you don’t get enough rest, your appetite-regulating hormones get thrown off balance and it can be more difficult for you to resist cravings for high-calorie, nutrient-poor junk food.
Mood Changes
- Sleep deprivation also has an impact on mood, leading to irritability and fatigue. This can in turn lead to emotional eating, which can further disrupt your metabolism.
- When we don’t get enough rest, our bodies need more energy to keep up with our daily activities. As a result, we tend to engage in more energy-sapping activities, such as snacking on unhealthy snacks.
Getting a healthy amount of sleep is essential for maintaining a healthy metabolism. When we get enough rest, our hormones are in balance and our bodies aren’t stressed out trying to cope with fatigue. Aim for 8 to 10 hours of sleep each night and your metabolism will thank you!
2. The Digestion to Sleep Connection
The relationship between digestion and sleep is strongest when we consider how what we eat affects the quality of our sleep. It takes roughly three to four hours to completely digest a meal, so what you eat in the evening has a direct impact on how well you sleep and how you feel in the morning.
Foods that Promote Sleep
- Complex carbohydrates: Brown rice, quinoa, oats, and whole grains are all great sources of complex carbohydrates which are metabolized slowly and help to maintain balanced blood sugar levels.
- Magnesium-rich Foods: Magnesium is essential for the body’s natural relaxation response. Foods like nuts, dark leafy greens, legumes, and dark chocolate can all help boost levels of this key mineral.
- Calming Tea: Certain herbal teas act as natural sedatives and can help calm the nervous system and promote relaxation. Chamomile, lavender, and passionflower tea are all great options.
Foods to Avoid Before Bed
- Caffeine: Avoiding caffeine in the late afternoon/night is key to promoting restful sleep. Caffeine has a half-life of four- six hours, so trying to ensure that you’re not consuming any more after about 2 or 3 PM will help you get a good night’s rest.
- Spicy Foods: Spicy foods can cause digestive distress and heartburn in some people, so avoiding them before bed is recommend. These same foods can also interact with certain sleep medications.
- Heavy and Sugary Foods: Heavy, rich foods as well as sugary snacks take a long time to digest and will interfere with your body’s natural sleep-time process. This is why it’s best to consume lighter meals, earlier in the evening.
By prioritizing quality nutrition throughout the day and opting for sleep-friendly snacks and meals at night, you can promote deep restful sleep and benefit your overall health and wellbeing in the process.
3. Sleep’s Role in Weight Gain and Loss
Sleep plays a crucial role in our overall health & wellness – it’s just as important as eating well and exercising. Research suggests that people who don’t get enough shut-eye may be at a greater risk for weight gain and obesity.
- Studies have shown that those who sleep 7-8 hours a night had a lower body mass index (BMI) than those who routinely got 6 or less hours of sleep.
- Additionally, research also showed that a lack of sleep was affiliated with higher rates of obesity, regardless of age, sex, or race measured.
Putting in the extra effort to get better quality sleep each night can potentially help combat weight gain, as you’re more likely to make healthier food choices and stay active.
Changes in your sleep patterns, regardless of the amount of sleep you get, can have an effect on your weight. If you normally sleep 7-8 hours a night but then suddenly start sleeping 6-7 hours a night consistently, this shift could potentially increase your risk of weight gain.
On the other hand, good sleep hygiene may help trigger hormones that are necessary for regulating appetite, which can therefore lead to an increased chance of weight loss. Likewise, when you have ensure you get enough sleep, you’re more likely to have more energy for exercise, another key factor in losing weight.
4. Making a Healthy Rest Routine
A healthy rest routine is important for both physical and mental wellbeing. To make sure your rest time is as useful as possible, here are some tips to ensure your sleep is beneficial and refresh you:
- Set a regular bedtime and wake-up time each day: Getting into the habit of a routine is the best way to ensure deep and restorative rest. Having a regular schedule will help to reset your internal body clock and enable your body to wind down and relax.
- Take time to relax before bed: Establishing a calming routine before sleep can help to reduce stress and give your mind the time it needs to de-stress and prepare for rest. Taking a refreshing shower, reading a chapter of your favorite book, or listening to calming or classical music can help you relax and let go of the day’s worries.
- Limit your exposure to electronics: Screens and blue light affect our sleep cycles, so it’s important to switch off all screens an hour before bedtime. It’s also important to turn off notifications and avoid engaging in prolonged conversations. Choose any relaxing or peaceful activity instead.
- Leave the worrying for another day: Worrying before bed can disrupt your sleep, making it difficult to rest and recharge your batteries. Rather than launching into worrying, treat yourself to a relaxing activity like a warm bubble bath or hot drink, this will help you relax and promote deeper sleep.
Remember to give yourself enough time to rest each night, getting 7-9 hours of proper sleep promotes a healthy mental and physical wellbeing. Replenish your mind and body by focusing on optimizing your rest.
5. Understanding the Power of Sleep
Sleep has long been a mystery to scientists and medical professionals, and only recently have we started to come to terms with the power it has over our health.
Physical Effects of Improved Sleep
- We are less susceptible to illnesses such as the common cold
- Our bodies are better able to process glucose and adjust to changing levels of blood sugar
- We experience lower levels of stress hormones
- Our risk of developing hypertension decreases
The physical benefits of improved sleep are not stopped there. Studies have shown that people who prioritize their sleep appear to experience faster muscle regeneration, meaning that after a hard workout they recover faster. Furthermore, they also experience improved brain function due to sleeping well.
The Effects of Poor Sleep
- We experience a higher risk of depression
- It can lead to cognitive delays in children
- It́s linked to obesity and heart disease
- It increases our risk of stroke.
The lesson to be learnt here is that if we don’t prioritize quality sleep we are putting ourselves at risk of gravity physical and mental health problems; from depression and stroke to slow cognitive development. Therefore, it is essential that we understand the power of sleep and treat it with the respect it deserves.
It’s clear that a good night’s sleep can be the key to a strong and healthy metabolism. With an improved lifestyle that incorporates sufficient rest, you can look forward to improved digestion and overall health. Find a little time to rest each day – your digestion will thank you for it!