At Blackberry Clinic we care about all our patients and their wellbeing. Sophie King, one of our health advisors at Blackberry Clinic Guildford, has been looking into the importance of sleep and how it can impact on our food choices and general wellbeing.
Why is sleep so important?
Sleep is a time for physical and mental rest. We spend more than 30% of our lives asleep, a sufficient and long night’s sleep is crucial for repair, infection prevention and energy conservation. Sleep can play an important role in neurological processing and physiologic restoration. Good quality sleep is associated with better health, less daytime sleepiness, and higher alertness, whilst poor sleep quality can impact one’s mood, memory and coordination.
Are we getting enough sleep?
The National Sleep Foundation guidelines recommend 7-9 hours as the appropriate sleep duration for adults aged 18-64 per night, with less than 6 hours influencing our health and wellbeing. However, the most recent Great British Bedtime Report in 2017 surveyed over 5,000 people and found that 74% of Brits slept for 7 hours or less, with 12% getting less than 5 hours per night. Additionally, they discovered that more than 30% of people surveyed experience poor quality sleep on a regular basis.
What are the consequences of having not enough sleep?
Short self-reported sleep duration (less than 6 hours per night) and poor quality sleep has been associated with an increased risk of weight gain, a higher waist circumference and body fat percentage. As well as chronic diseases such as type 2 diabetes, metabolic syndrome and hypertension. Short sleep duration has also been associated with an increased risk of stroke, inflammation and impaired glucose tolerance.
Additionally, sleep can affect metabolic and hormonal processes which can impact our hunger and satiety levels in the body, also contributing to weight gain. Studies have found participants who reported having shorter sleep duration had increased levels of ghrelin and decreased levels of the appetite suppressant hormone leptin.
Can our dietary intake be influenced by our sleep quality or duration?
Diet has been shown to be influenced by both sleep duration and quality. Overall, previous literature suggests that short sleep duration and poor quality sleep relates to an increase in total energy intake and an overall lower healthy dietary pattern.
Research has found participants who have reported poorer sleep quality or a shorter sleep duration reflect a reduced diet quality, indicated through higher intakes of refined sugars such as sweets, snacks and beverages containing either caffeine or sugar. Additionally, lower intakes of fibre including fruit, vegetables, nuts, beans and wholegrains are indicated in those who reported poor quality sleep or short sleep duration. These accumulative influences over the lifespan can contribute to an increased risk of obesity and chronic diseases. Some studies have found that individuals who reported longer sleep duration (over 9 hours per night) were associated with a lower BMI and a higher consumption of fruit and vegetables compared with those with a shorter sleep duration.
The quality and duration of sleep can also impact the types of foods we consume. Previous studies have found an increase in snacking behaviour during unconventional eating hours (including before breakfast and after dinner), as well as consuming a higher percentage of calories per day from snacks over meals in those participants who reported poorer quality sleep. One study has also found individuals who go to sleep later (after 12.30am) are more likely to consume energy drinks or beverages containing caffeine or sugar, skip breakfast and consume fast food more often compared to those who got to sleep before 10.30am, this was also found in self reported short sleep duration (< 6 hours per night).
It is important to note that although these studies give us a great indication of how sleep quality and duration can influence our dietary intake, a major consideration is that association does not equal causation. Sleep quality and duration are not simply affected by our food intake, our sleep quality is complex and can be impacted by a variety of factors such as stress or worry, our environment including noise levels and temperature, as well as numerous other considerations.
Quick tips for a healthy sleep
Limiting the consumption of caffeine in the afternoon – the stimulant can be found in a variety of forms including coffee, chocolate, certain teas and fizzy drinks. Caffeine can bind to adenosine (this hormone builds up throughout the day – otherwise known as our ‘sleep pressure’) and mask its effects, therefore allowing us to feel awake when we otherwise would feel tired.
Avoid going to bed full, hungry or thirsty – heavy meals can cause indigestion and can interfere with our sleep quality.
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