IMPORTANCE OF SLEEP: SIX REASONS NOT TO SCRIMP ON SLEEP

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1 IMPORTANCE OF SLEEP: SIX REASONS NOT TO SCRIMP ON SLEEP It should come as no surprise that a survey found that more people are sleeping less than six hours a night, and sleep difficulties visit 75% of us at least a few nights per week. A short-lived bout of insomnia is generally nothing to worry about. The bigger concern is chronic sleep loss, which can contribute to health problems such as weight gain, high blood pressure, and a decrease in the immune system's power, reports the Harvard Women's Health Watch. While more research is needed to explore the links between chronic sleep loss and health, it's safe to say that sleep is too important to shortchange. The Harvard Women's Health Watch suggests six reasons to get enough sleep: 1. Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who'd slept after learning a task did better on tests later. 2. Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite. 3. Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents. 4. Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do. Activate Healthcare activatehealthcare.com/onb 1

2 5. Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat. 6. Disease: Sleep deprivation alters immune function, including the activity of the body's killer cells. Keeping up with sleep may also help fight cancer. Source: Harvard Health Publishing / Harvard Medical School Activate Healthcare activatehealthcare.com/onb 2

3 THE LINK BETWEEN A LACK OF SLEEP AND TYPE 2 DIABETES You know that your family medical history, along with what you eat and how much you weigh, can affect your risk of developing type 2 diabetes. But did you know that your sleep habits can also play a role? It s true. In fact, sleep deprivation is an often overlooked but significant risk factor for type 2 diabetes, a disease that involves too much glucose (or sugar) in the blood and increases the risk of heart disease. The connection may be hard to imagine. But the primary reason that regularly skimping on shuteye can increase your risk of type 2 diabetes is because your hormone levels get thrown out of whack. Specifically, with ongoing sleep loss, less insulin (a hormone that regulates blood sugar) is released in the body after you eat. Meanwhile, your body secretes more stress hormones (such as cortisol), which helps you stay awake but makes it harder for insulin to do its job effectively. The net effect: Too much glucose stays in the bloodstream, which can increase your risk of developing type 2 diabetes. These effects have been seen with getting between four and a half to six hours of sleep per night. In particular, a decrease in slow-wave (or deep ) sleep which is thought to be the most restorative stage of sleep seems to play a major role in maintaining proper insulin sensitivity and blood sugar control. In addition, getting too little sleep can increase your appetite and reduce your level of satiety, causing you to crave carbohydrates and sugary foods, in particular. Over time, indulging in these cravings or overeating, in general, can wreak havoc on your insulin and blood sugar levels, as well as your body weight. (Remember: Obesity is a major risk factor for type 2 diabetes.) Plus, when you re short on sleep, you re more likely to feel tired and less inclined to exercise, which is a problem because regular exercise helps with weight management and blood sugar control. Activate Healthcare activatehealthcare.com/onb 3

4 Fortunately, if sleep deprivation lasts only a few days, these effects can be reversed and insulin levels can improve with as little as two full nights of sleep (nearly 10 hours per night). This is comforting to know when you re in a pinch and need to stay up late for several consecutive nights to meet a deadline or deal with a family emergency. But don t make this a habit. In the long run, it s best to try to get seven to nine hours of uninterrupted sleep on a nightly basis so you can feel and function optimally and reduce your risk of developing type 2 diabetes and other health problems. Source: National Sleep Foundation Activate Healthcare activatehealthcare.com/onb 4

5 THE CONNECTION BETWEEN SLEEP AND OVEREATING Getting enough sleep won t just invigorate you; it could also help control how much you eat. A lack of sleep is linked to overeating especially the overconsumption of junk food which can lead to weight gain. Two hormones that help regulate hunger ghrelin and leptin are affected by sleep: Ghrelin stimulates appetite, while leptin decreases it. When the body is sleep-deprived, the level of ghrelin spikes, while the level of leptin falls, leading to an increase in hunger. Another factor is at play, too. A lack of sleep kicks off a process in the body that raises the blood level of a lipid known as endocannabinoid. This acts on the brain in a similar way to marijuana, making the act of eating more enjoyable, especially in the evening. But it increases hunger for specific types of foods, such as cookies, candy, and chips. In fact, people who don t get enough sleep eat twice as mu ch fat and more than 300 extra calories the next day, compared with those who sleep for eight hours. Not only does a lack of sleep interfere with hunger signals, but there s also the problem that less time in bed simply gives you more hours of the day to eat. Preventing overeating as well as obesity starts with creating a healthy bedtime routine. To manage your weight and how much food you consume, aim to go to sleep and wake up at the same time every day of the week, and give yourself enough time in bed to get seven to nine hours of sleep. Source: National Sleep Foundation Activate Healthcare activatehealthcare.com/onb 5

6 ALCOHOL S EFFECT ON SLEEP It turns out that a nightcap before bed may not be a smart way to nod off after all. When it comes to sleep, if you booze, you lose. Alcohol can interfere with your slumber in a number of ways. But that doesn t mean that you have to put down the wine glass for good. Below, learn some surprising facts about the consequences of mixing sleep with alcohol, and find out how you can enjoy a cocktail and get adequate shuteye. Fact 1: Alcohol May Help You Fall Asleep Faster. Okay, it s true that a few drinks before you hit the sheets can send you to dreamland in a wink. That s because alcohol has a sedative effect on the body, making you drowsy (and giving you that I need my bed now urge in the middle of happy hour). However, keep reading, because booze messes with your body later on in the night. Fact 2: But That Sleep May Not Be Restful. Drinking actually increases deep sleep during the first part of the night. Sounds good, right? Not so fast. During the second half of the night, this sleepy effect wears off and you ll be more likely to wake up or toss and turn, reducing your overall time spent asleep. In addition, REM sleep (the absolute deepest stage of sleep, during which you dream) is negatively affected by booze. This is the stage of sleep that helps boost memory, concentration, and learning, so paying attention at work may feel a tad challenging after a night of one too many margaritas and that headache won t help either! Fact 3: Women Are More Likely to Be Affected. After a night of imbibing, women get less sleep than men who are equally drunk. This could be because women metabolize alcohol faster, meaning that they reach the second (and less restorative) stage of sleep before men do. Activate Healthcare activatehealthcare.com/onb 6

7 Fact 4: Moderation Is Key. Sticking to one or two drinks can allow you to achieve that initial deep sleep without impacting your REM sleep. That s not a reason to start using a nightly nightcap as a sleeping aid, but if you are going out for happy hour, remember that cutting yourself off from the free-flowing Chardonnay after one or two glasses will help ensure that you wake up well-rested tomorrow. Source: sleep.org Activate Healthcare activatehealthcare.com/onb 7