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While some call it the most wonderful time of the year, for others the holiday season is a time of undue stress. Office and cocktail parties, school concerts, family gatherings... these are all meant to be happy festive occasions, a time to celebrate the best of the season. But add holiday shopping, home decorating and meal preparation to the mix and the already time-crunched individual may be just about ready to crack. When there are only 24 hours in a day, something's got to give. And too often, that something is sleep.
Who decided that sleep is expendable? Somehow those of us who admit they "need to sleep" are considered wimps. There's a social pressure associated with staying up late and doing it all. Research published by the National Sleep Foundation shows that 30% of those surveyed sleep six hours or less per night. Yet sleep scientists agree that a minimum of 7 1/2 to 8 hours of sleep are required to reap the benefits of a restorative night's sleep.
When we sleep our cells rejuvenate, which is crucial for the growth and repair of muscles and tissues. Why do you think babies and teens (and athletes) need more sleep than the average adult? Insufficient sleep can lead to premature aging, decreased immunity and an increased risk of degenerative chronic illness. For the athlete, it can also translate to slower recovery times, poor performance and higher risk of injury.
We've all experienced the mental fog that accompanies sleep deprivation. Mood, alertness, reaction times and our immune system are all affected by even one night of insufficient sleep. It's time to stop neglecting ourselves and to recognize that getting enough sleep will ultimately make us more productive, more energetic and, most importantly, healthier and happier.
What do many of us do when we wake up feeling lethargic and fuzzy headed? We look for comfort as well as stimulants, usually in the form of foods we really shouldn't be eating: coffee and a muffin for breakfast; pizza for lunch; more coffee, maybe some chocolate later in the day. It's not all in your head. A 2008 study published in the Journal of Sleep Research reported that even one night of sleep deprivation can increase the levels of ghrelin (the hunger-stimulating hormone) and decrease the levels of leptin (the hunger-suppressing hormone). It also negatively impacts insulin sensitivity, which explains why you're looking for high fat or sugar-laden snacks like potato chips or cookies.
Refined carbs and sugar may make you feel good in that moment, but in the long run they add hormonal and digestive burdens to an already stressed body. Those carbs will give you a short-term boost, but will also cause your blood sugar to crash an hour later and set you up for more cravings as your physiological need for nutrients hasn't been met. By wreaking havoc with your insulin levels, desserts and sugary drinks can interfere with a good night's rest, especially when consumed later in the day. It becomes a vicious cycle, as sleep deprivation can spike your cortisol (a stress hormone), which further fuels that desire for comfort food. Result: weight gain and further interrupted sleep.
Holiday time might affect the number of hours you sleep, and you can't always control that, but what you can control is what you eat. Nutrition can enhance the quality of your sleep as well as your energy levels throughout the day. Here are a few tips to help you get through this busy season and enjoy a restorative night's sleep.