Sleep is a pressing issue in modern society. In France, 36% of people report experiencing sleep disorders. Yet, the impact of poor sleep goes far beyond feeling tired – it can significantly affect our overall health and weight.
How sleep quality affects weight management, and offer practical solutions using nutrition, micronutrition, and lifestyle changes.
The importance of sleep
Sleep is a vital function for our body. During sleep, we:
Eliminate toxins that accumulate during the day.
Regulate hormones such as cortisol and insulin.
Rebuild energy stores for optimal physical and mental performance.
Repair tissues like muscles and bones.
Strengthen the immune system and recover physically.
When sleep is disrupted, these processes are compromised, leading to health issues, weight fluctuations, and a weakened immune system.
Chronic insomnia, defined as difficulty sleeping at least three times a week for over three months, is often caused by stress, anxiety, depression, or external factors such as:
Excessive consumption of stimulating beverages (caffeine, energy drinks).
Lack of physical activity.
Jet lag.
Alcohol or drug use.
Overexposure to screens, which increases dopamine and delays sleep onset.
The role of hormones in sleep and weight
Our hormones play a key role in regulating sleep and its impact on weight:
Melatonin Known as the "sleep hormone," melatonin helps regulate the sleep-wake cycle. Its production is disrupted by light exposure, especially from screens.
Cortisol
The stress hormone, cortisol, naturally decreases at night to allow melatonin to take over. However, chronic stress can cause elevated cortisol levels, leading to increased glucose release into the blood and fat storage, especially in the form of triglycerides.
Adenosine This neurotransmitter has a calming effect, promoting relaxation and drowsiness.
Ghrelin and Leptin
Ghrelin stimulates appetite, while leptin promotes satiety. Poor sleep disrupts the balance of these hormones, increasing hunger and cravings, particularly for sugary and high-calorie foods.
Insulin
Sleep is essential for proper blood sugar regulation. Disrupted sleep can lead to insulin resistance, increasing the risk of weight gain and diabetes.
Serotonin
Often called the "feel-good neurotransmitter," serotonin impacts mood, appetite, and the sleep-wake cycle. It also helps regulate cortisol levels, which can reduce the need for comfort foods high in sugar.
How nutrition and lifestyle affect sleep
A balanced diet and healthy lifestyle can significantly improve sleep quality:
Magnesium and Omega-3s: Essential for calming the nervous system and reducing stress. Foods rich in magnesium include leafy greens, nuts, seeds, and dark chocolate. Omega-3s can be found in flaxseeds, walnuts, and plant-based seafood alternatives.
Melatonin-rich foods: Incorporate foods like cherries, walnuts, and oats to naturally boost melatonin production.
Low glycemic foods: Avoid sugary or highly processed foods close to bedtime to prevent blood sugar spikes and crashes.
The fig tree bud (Ficus carica): Used in phytotherapy, this natural remedy can help reduce stress and promote restful sleep.
Physical activity: Regular exercise enhances sleep quality by promoting deeper, more restorative sleep.
Limit screen time: Reduce exposure to screens at least an hour before bed to support melatonin production.
Create a relaxing routine: Engage in calming activities like reading, meditation, or gentle yoga before bedtime.
The Sleep-weight connection
When sleep is disrupted, hormone imbalances occur, leading to increased cravings, overeating, and fat storage. Poor sleep also makes it harder to recover from workouts, reducing energy levels and motivation for physical activity.
By prioritising sleep and making small yet impactful changes to diet and lifestyle, it’s possible to break the cycle and restore hormonal balance, improve health, and manage weight effectively.
Sleep is a cornerstone of good health. Through proper nutrition, micronutrition, and lifestyle adjustments, we can significantly improve the quality of our sleep and overall well-being.
Are you ready to take control of your health and help your body thrive? Start by prioritising your sleep. -----------------------------------
Hi, I'm Emilie!
I help women and children to discover the transformative power of a plant-based diet, and regain optimal health and energy.
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