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Continued From Last Post
Too Little Sleep Wreaks Havoc on Your Insulin Levels, Leads to Food Cravings
Sleep deprivation tends to lead to food cravings, particularly for sweet and starchy foods. Researchers have suggested that these sugar cravings stem from the fact that your brain is fueled by glucose (blood sugar); therefore, when lack of sleep occurs, and your brain is unable to properly respond to insulin (which drives glucose into brain cells) your brain becomes desperate for carbohydrates to keep going. If you're chronically sleep deprived, consistently giving in to these sugar cravings will virtually guarantee that you'll gain weight.
Getting too little sleep also dramatically decreases the sensitivity of your insulin receptors, which will raise your insulin levels. This too is a surefire way to gain weight, as the elevated insulin will seriously impair your body's ability to burn and digest fat.
According to research published in the Annals of Internal Medicine,7 after four nights of sleep deprivation (sleep time was only 4.5 hours per night), study participants' insulin sensitivity was 16 percent lower, while their fat cells' insulin sensitivity was 30 percent lower, and rivaled levels seen in those with diabetes or obesity.
Sleep Deprivation Linked to Psychiatric Disorders
Getting back to the link between sleep, or lack of it, and mood, sleep deprivation is linked to psychiatric disorders such as anxiety and bipolar depression, while getting the right amount of sleep has been linked to positive personality characteristics such as optimism and greater self-esteem, as well as a greater ability to solve difficult problems.8
So there’s no doubt about it: too little sleep can seriously impact your mood and your ability to be happy. If you feel well-rested in the morning, that's a good sign that your sleep habits are just fine. But if not, you might want to investigate your sleep patterns more closely.
10 Reasons Why You Might Have Trouble Sleeping
There are many factors that can influence your sleep. For my complete recommendations and guidelines that can help you improve your sleep, please see my article 33 Secrets to a Good Night's Sleep. Following are 10 often-overlooked factors to address if you’re having trouble with your sleep:
Too Much Light in Your Room
Even the tiniest bit of light in the room, including those emitted by electronic devices, can disrupt your pineal gland's production of melatonin and serotonin, thereby disrupting your sleep cycle.
So close your bedroom door, install black-out drapes, use a sleep mask, get rid of night-lights, and refrain from turning on any light during the night, even when getting up to go to the bathroom. If you have to use a light you can use a red flashlight, as that wavelength of light has a minimal impact on melatonin production.
Exercising Too Close to Bedtime
Exercising for at least 30 minutes per day can improve your sleep. However, don't exercise too close to bedtime (generally not within the three hours before) or it may keep you awake.
Drinking Alcohol Before Bed
Although alcohol will make you drowsy, the effect is short lived and you will often wake up several hours later, unable to fall back asleep. Alcohol can also keep you from entering the deeper stages of sleep, where your body does most of its healing.
Your Bedroom is Too Warm
Many people keep their homes and particularly their upstairs bedrooms too warm. Studies show that the optimal room temperature for sleep is quite cool, between 60 to 68 degrees F. Keeping your room cooler or hotter can lead to restless sleep. When you sleep, your body's internal temperature drops to its lowest level, generally about four hours after you fall asleep.
Scientists believe a cooler bedroom may therefore be most conducive to sleep, since it mimics your body's natural temperature drop.
Caffeine is Keeping You Awake
Caffeine has a half-life of five hours, which means some will still be in your system even 10 hours later, and 12.5% 20 hours later (see the problem?). Plus, in some people caffeine is not metabolized efficiently, leaving you feeling its effects even longer after consumption. So, an afternoon cup of coffee or tea will keep some people from falling asleep at night. Be aware that some over the counter medications contain caffeine as well (for example, diet pills).
You're Watching the Clock
The more you watch the clock when you wake up in the middle of the night, the more stressed and anxious you will become, and the more you may actually "train" yourself to start awakening at the same time each night. The solution is simple: Remove the clock from your view so you actually have to sit up or change positions to see the clock.
Watching TV to Help You Fall Asleep
The artificial glow from your TV can serve as a stimulus for keeping you awake and, possibly, eating, when you should really be asleep. Further, computer and TV screens (and most light bulbs) emit blue light, to which your eyes are particularly sensitive simply because it's the type of light most common outdoors during daytime hours. As a result, it can disrupt your melatonin production and further interfere with your sleep.
Worrying in the Middle of the Night
If stress keeps you up at night, try keeping a "worry journal" next to your bedside so you can jot down your thoughts there and clear them from your head. The Emotional Freedom Technique (EFT) can also help balance your body's bioenergy system and resolve some of the emotional stresses that are contributing to your insomnia at a very deep level. The results are typically long lasting and improvement is remarkably rapid.
Eating Too Close to Bedtime
Although you might struggle with this initially, it is ideal to avoid eating any foods three hours before bed, as this will optimize your blood sugar, insulin and leptin levels and contribute to overall good health.
The nicotine in cigarettes is a stimulant, which can keep you awake much as though you just drank a cup of coffee.
Thank You Dr. Mercola
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