Sleep is something we often take for granted. But when we don’t get enough of it, the consequences are massive: fatigue, weight gain, poor immunity, poor focus and mood disorders. With long-term deprivation, you start to see everything from cardiovascular disease and diabetes mellitus to depression and – the kicker – higher mortality levels.
Missing just one night’s sleep causes signs of psychological stress, changes in mood, judgement and concentration, and alterations in our nutrient profiles (specifically zinc, magnesium and vitamin C) plus a knock-on effect on the immune system. There are two mechanisms behind all these negative effects: hormonal disruption and inflammation.
Hormonal disruption is a big factor behind weight gain. Too little sleep – anything less than seven hours per night – disrupts your hormones, which can lead to weight gain and an inability to burn fat. This is because of a rise in the hormone ghrelin (the ‘eat’ hormone) and a decrease in leptin (the ‘I’m full’ hormone). Add to that reduced physical activity (because we’re tired!) and bad food choices (because we’re tired!) and things aren’t looking healthy at all.
Inflammation is triggered by too little sleep. Disruption of circadian rhythms in turn disrupts our immune function, and inflammation is a major function of the immune system. Inflammation puts us at huge risk for diseases. Then, of course, chronic inflammation can disrupt sleep, and so the cycle continues. To interrupt the cycle, a plant-based diet can help enormously. For a start it is anti-inflammatory, plus it is typically rich in complex carbohydrates, which can help stabilise mood (you need carbs to make serotonin) and improve cortisol. It can also provide lots of calming nutrients such as magnesium and calcium.
The other strategies?
- A regular sleep and wake timetable supports a healthy circadian rhythm.
- Addressing stress, as stress is a major cause of sleep loss.
- Physical activity can not only counteract stress, but also make you tired and help you sleep more deeply.
- Avoiding stimulants such as sugar, caffeine and alcohol – especially at night – and instead having things that are more sedative. Try a nice cup of chamomile tea.