Ask the dietitian: Sleep and Nutrition
Masha Rabinovich Fox
sleep is often underestimated in today's society and is an essential component of nutrition. What many do not realize is that sleep deprivation can impose serious side effects on the nutritional status of a
Q :. How sleep affects nutrition
[1945009?] A: De Masha Fox-Rabinovich , MA, RD, LDN, CDE, outpatient dietitian at Washington Adventist Hospital, and Shayna Frost, Sodexo dietetic intern:Several studies have shown that reduced sleep, both quantity and quality, negatively affects the endocrine system and digestive systems of the body. A great side effect associated with insufficient sleep is the contribution of suboptimal food choices. Studies have shown that people who meet the necessary recommendations for sleep often choose healthier foods than those who survive on less than 7 hours of sleep each night. In fact, sleep deprivation is associated with impaired signaling and the regulation of satiety hormone, which can lead to increased appetite, use glucose and increased cravings for sweet foods and containing caffeine, such as starches, desserts and soft drinks. These lifestyles often lead to unwanted weight gain and increased risk for obesity, type 2 diabetes, cardiovascular disease, metabolic syndrome, hypertension and coronary heart disease.
In addition, other studies have shown that sleep-deprived people tend to have a more sedentary behavior, decreased resting metabolic rate, and a decrease in overall energy expenditure, which can lead to an increased retention of the fat. In fact, many studies have identified an interesting relationship between increased sleep deprivation and decreased fat loss in people currently on weight loss diets. Therefore, in addition to selecting nutritious foods and achieve daily exercise, get enough sleep each night plays a bigger role than you can imagine in terms of weight maintenance, weight loss, management disease and overall optimal health.
According to the National Sleep Foundation, the recommended hours of sleep each night is 10 to 11 hours for children, 8.5-9.25 hours for adolescents, and 7-9 hours for adults. Due to the increased prevalence of sleep disorders, daily stress and voluntary sleep restriction, the amount of quality sleep that Americans currently receive in decline. In fact, only about 66% of adults and 15% of children in the United States reach these recommendations.
Tips to achieve adequate sleep
- have a set bedtime
o Although this may seem childish, have a designated bedtime each night allows our body to regulate its natural circadian rhythm to ensure sufficient amount of quality sleep throughout the night.
- Create an optimal sleep environment
o melatonin, a natural hormone that regulates the body's circadian rhythm, is secreted at night to promote drowsiness. This hormone is activated by dark places. On the other hand, in a bright environment, such as in the morning, the secretions of hormones are suppressed to promote wakefulness. Therefore, keeping the room dark and turn off all lights can help one fall asleep easier at night.
- Be comfortable
o Make sure your bed, pillows and blankets are comfortable, the temperature is cold enough, and it is a quiet environment. These atmospheric conditions greatly affect its ability to fall and stay asleep all night.
- Turn off all equipment before bedtime
o Brightness and noises come from TVs, computers, tablets and cell phones can be distracting and prevent the mind to relax and prepare for sleep.
- not to eat or drink before bed
o The energy of food and drinks containing caffeine can prevent falling asleep the evening. To avoid this, stop eating or drinking 2-3 hours before planning to sleep each night.
- Avoid naps
o Although it seems intuitive-cons, long naps during the day can effectively prevent the body from being able to naturally fall asleep at night. rapid 20 minute naps are good every now and then throughout the day but most sleep should be achieved overnight to establish a routine.
- Maintain daily exercise
o research has shown that moderate and vigorous levels of exercise throughout the day can help the body to naturally fall asleep at night. Even small changes like taking the stairs at work or take a walk on a lunch break are beneficial.
- Avoid over-sleep
o studies have shown that adults who sleep more than nine hours per night are also at risk for various cardiovascular and metabolic diseases, too. Therefore, it is ideal for staying in the recommended hours of sleep ranges established by the National Sleep Foundation to optimize overall health.
If you think you or a loved one may have a sleep disorder, please talk with your doctor about a sleep test. If you need help finding a doctor, please call 1-800-642-0101 or visit AdventistHealthCare.com/doctors.
Sleep Disorders Center at Washington Adventist and Shady Grove Adventist hospitals offer two of the most comprehensive and advanced programs for sleep medicine in the area of Washington, DC. For more information, visit WashingtonAdventistHospital.com/Sleep or ShadyGroveAdventistHospital.com/Sleep.
References:
- National Sleep Foundation. How much sleep do we really need. Internet: http // www.sleepfoundation.org / article / how-sleep-work / how-many-sleeping-do-we-really-need (accessed April 2, 2014)
- Krystal AD, JD Edinger. Measuring the quality of sleep. Med sleep. 08; 9. PubMed PMID: 18929313.
- Harvard Medical School. Changes in sleep with age. Current version December 18, 07. Internet: http://healthysleep.med.harvard.edu/healthy/science/variations/changes-in-sleep-with-age (accessed April 2, 2014)
- Shlisky J, T Hartman, Kris-Etherton P, C Rogers, N Sharkey and Nickols-Richardson S. partial sleep deprivation and energy balance in adults: a new issue for consideration by practitioners dietetic. Journal of the Academy of Nutrition and Dietetics. 2012; 7. PubMed PMID: 23102177.
- Schmid S, M Hasschmid, Schultes B. metabolic burden of sleep loss. Lancet Diabetes Endocrinology. 2014; 3. PubMed PMID :. 15851636
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