I wish I could sleep as soundly as Milo, our Golden Retriever! Lately, I've been struggling with insomnia. As a light sleeper, worrying about current events has been wreaking havoc on my sleep.
Light and Dark
Our sleep cycles are regulated by our circadian rhythm, which is influenced by light and darkness. When it's light, our bodies are programmed to be awake, and when it's dark, we naturally want to sleep. Two key hormones involved in our sleep cycles are melatonin (for sleep) and cortisol (for wakefulness), both of which also play a role in weight management.
The Stress Hormone
Lack of sleep for several nights in a row can lead to increased production of cortisol, the stress hormone. Produced by the adrenal glands above your kidneys, cortisol helps release fuels to counteract stressors like illness or injury. However, emotional or mental stress doesn't typically require extra fuel, so high cortisol levels can lead to increased abdominal fat—perhaps explaining why my jeans feel a bit tighter!
Cortisol levels are lowest at night, but daytime stress can impair your ability to get a good night's sleep, creating a stressful cycle. Sleep deprivation makes everything feel fuzzy, increases irritability, and makes it hard to focus. You might find yourself snacking more as your body searches for energy.
The Importance of Sleep
Humans spend about one-third of their lives sleeping. During true sleep, you're in an anabolic state, benefiting all your systems—immune, nervous, skeletal, and muscular. In the deepest parts of REM sleep (when dreaming), the immune system is bolstered, tissues are repaired, and bones and muscles are rebuilt. Lack of sleep weakens the immune system and is linked to type 2 diabetes, obesity, and heart disease. A strong immune system is more important than ever.
Unplug, Unplug, Unplug
Modern technology can hinder sleep. Electronic devices emit blue light, which interferes with melatonin production. Suppressing the hormone that helps you sleep isn't the best night-time strategy!
Create a Night-Time Ritual
Prepare your body for rest with a calming routine:
- Stop using electronics at least an hour before bed.
- Close curtains or blinds.
- Set your alarm.
- Make your bed a sanctuary, not a storage space.
- Brush your teeth and wash your face. I like to shower before bed to wash the day away.
- Head straight to bed, turn off the lights, and avoid checking your phone!
Sleep is as essential to your health as nutrition and fitness. It's when your body powers down to repair, restore, and replenish—some functions only happen during sleep.
Embrace this restoration period for your mind and body. It will make you stronger, help you manage stress, and allow you to wake up refreshed, energised, and ready to conquer a new day.