Sleep and Its Impact on the Body: Understanding the Science and Strategies for Better Rest

Sleep escapes us from time to time. And, at certain points (hello perimenopause or the first days of parenthood) is to be expected.

But understanding the impact of a restless night can help you fight back. This is what happens in your body when you are sleep-private – and how to start getting back on track.

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1. Relieving Anxiety from Lack of Sleep

It’s unlikely to surprise anyone who’s spent a budget meeting with their eyes open, but different regions of the brain can be awake and asleep at the same time, says Heather Darwall-Smith, a psychotherapist and author of The science of sleep.

Fortunately, even if you felt like you were alert all night, you may have fallen below the “sleep threshold.” And since anxiety over perceived sleep loss can perpetuate the problem, try to avoid looking at the clock. As Darwall-Smith says: “Don’t feed the beast.”

2. The Role of Proteins in Better Sleep

You’re not the only one who feels bewildered. Lack of sleep can also disrupt the appetite-balancing hormones ghrelin and leptin, causing you to crave extra calories your body doesn’t need.

If you can, resist the temptation to use Red Bull and chocolate bourbons as a crutch: Swinging blood sugar levels will further intensify energy dips, exacerbating fatigue. Instead, prioritize protein, says Darwall-Smith, especially at breakfast.

A cup of tea mid-morning can also help: the amino acid l-theanine improves feelings of calm and alert simultaneously.

3. Exercise for Better Sleep Quality

The golden hour for growth hormone production? Soon after you fall into a deep sleep, says Darwall-Smith. While a single restless night won’t impede your gains, lack of sleep can have an impact on long-term muscle growth.

Expect to perform below your usual ability as well, but don’t use that as an excuse to sit and rest all day. According to a recent study from the University of Tsukuba in Japan, just 10 minutes of moderate-intensity running is enough to increase blood flow to the brain, improving mood and cognitive function.

4. Harnessing the Power of Naps

Sleep-deprived or not, your circadian rhythm naturally includes a mid-afternoon energy dip. Choose between a quick nap (10 to 20 minutes) or a full sleep cycle (90+ minutes) depending on your daily schedule, says Darwall-Smith.

Avoid the middle ground or you risk waking up groggy. As an added benefit? Studies suggest that napping may also improve memory and sports performance.

5. Shifting Focus from Sleep to Relaxation

Chronic sleep loss (less than six hours a night for several months) can lead to other risks, such as high blood pressure or depression. But assuming you’ve addressed the obvious things (lack of daylight, late-night screen use, alcohol), try shifting your focus from chasing sleep to seeking relaxation.

Learn to self-soothe, says Darwall-Smith, who recommends looking into sleepless deep rest (NSDR) or yoga nidra. Even a bath and a book can do the job. Let the rest take care of itself.

Exploring the Science of Sleep: From Brain Activity to Hormonal Balance

Many of us have experienced sleepless nights, where the elusive state of rest seems to escape our grasp. Whether it’s due to the demands of perimenopause or the challenges of early parenthood, these restless nights can take a toll on our overall well-being. Understanding how sleep impacts our body can empower us to find effective strategies to improve our sleep quality and combat the negative effects of sleep deprivation.

1. Relieving Anxiety from Lack of Sleep

A common experience for those struggling with sleep is the anxiety that arises from the perception of inadequate rest. Heather Darwall-Smith, a psychotherapist and author, explains that different regions of the brain can be awake and asleep simultaneously. This phenomenon can contribute to the feeling of being alert despite not meeting the conventional definition of sleep. Overcoming the anxiety associated with perceived sleep loss is crucial, as stress and worry can perpetuate the problem. Avoiding clock-watching and techniques like mindfulness can help break the cycle and facilitate better sleep.

2. The Role of Proteins in Better Sleep

Aside from mental and emotional impacts, lack of sleep can disrupt the delicate balance of hormones that regulate appetite. Ghrelin and leptin, the hormones responsible for signaling hunger and satiety, respectively, can be affected by sleep deprivation. This disruption can lead to increased cravings for unnecessary calories, contributing to weight gain and reduced overall well-being. Prioritizing protein in your diet, especially at breakfast, can help stabilize these hormones and promote better sleep and overall health.

3. Exercise for Better Sleep Quality

Engaging in regular physical activity has numerous benefits for our health, and improved sleep quality is one of them. Studies have shown that exercise can increase the production of growth hormone during deep sleep,

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https://www.womenshealthmag.com/uk/health/sleep/a45117554/sleep-deprived/
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