The Consequences of Sleep Restriction
You know that exhausted, foggy feeling after a bad night’s sleep? Imagine experiencing that every day. Many women going through perimenopause struggle with sleep, but making it a priority can be one of the most powerful health decisions you make. If there were a magic pill for well-being, it would be consistent, high-quality sleep.
Sleep and Brain Function
Sleep is essential for memory, focus, and decision-making.
Chronic sleep restriction leads to cognitive decline, making it harder to process information and solve problems.
Studies show that people who sleep less than seven hours per night underestimate how impaired they are.
Poor sleep is linked to an increased risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s.
Sleep and Weight Gain
Lack of sleep disrupts hunger hormones, increasing appetite and cravings for high-carb, high-fat foods.
Sleep restriction is associated with a 24% greater chance in obesity.
Even just two weeks of sleep restriction can lead to roughly 2.2lbs of weight gain.
Sleep deprivation reduces insulin sensitivity, making it harder for your body to regulate blood sugar.
Poor sleep increases cortisol, a stress hormone that promotes fat storage, particularly around the midsection.
Sleep and Mood
Sleep loss heightens emotional reactivity, making it harder to handle stress.
Just one night of sleep deprivation can lead to mood swings and increased negativity.
Chronic sleep restriction is linked to a higher risk of anxiety and depression.
Sleep and Muscle Recovery
Sleep is critical for tissue repair, muscle growth, and overall recovery.
Growth hormone, which helps rebuild muscles and maintain bone health, is released during deep sleep.
Poor sleep leads to lower levels of testosterone and insulin-like growth factor-1 (IGF-1), both essential for maintaining strength and lean muscle mass.
Simple Ways to Improve Sleep
Regulate Light Exposure: There are cells in your retina that are sensitive to short wavelength (blue) light and regulate your circadian rhythm. Try to spend time in sunlight every day and avoid light from devices at least an hour before bedtime.
Manage Worries: Excess worry and fear make it harder to fall asleep and stay asleep. Anxiety and excessive worries are common in people struggling with insomnia, but the good news is that it’s treatable. A client experiencing significant worries or anxiety should talk with a doctor or clinical psychologist about potential treatment options.
Stick to a Schedule: Many hormone systems and other body processes follow a strict circadian rhythm. Waking up and going to bed at the same time everyday helps to keep these systems regulated.
Relax Before Bed: Relax before bed by taking a bath, reading, or listening to relaxing music. Get rid of distractions such as noises, bright lights, and a TV or computer in the bedroom. Also, avoid using your phone or tablet just before bed.
Stay Cool at Night: A drop in core body temperature is a natural signal to induce sleep. Set your thermostat at 65 degrees Fahrenheit for optimal sleep if feasible. If not feasible, aiming for a cooler room is adequate.
Move Your Body Every Day: Daytime physical activity is shown to decrease the time it takes to fall asleep and increase the time spent in slow wave sleep.
Use Your Bed Only for Sleep: When the bed is used for waking daytime activities (e.g. studying, watching TV, etc.), the brain associates the bed with activities that occur during wakefulness. This makes it harder to fall asleep when you’re in bed.
Limit Caffeine, Nicotine, and Alcohol: Caffeine is a natural antagonist for the adenosine receptors (adenosine increases sleepiness). The half-life of caffeine is roughly five hours, which means that the wake-inducing effects of caffeine hang around for quite some time. Avoid alcohol and nicotine before bed.
Avoid Meals and Beverages Late at Night: Avoid large meals and beverages late at night, although some sources cite a high glycemic carbohydrate and protein snack prior to bedtime can be helpful. Consider reducing your fluid intake before bed so you don’t get up to go to the bathroom (only if you maintain enough hydration during the day.)
Nap Properly: The general rule with naps is that is you can nap during the day and still achieve roughly eight hours of consolidated sleep at night, then napping is perfectly fine. However, skip the nap if it makes it hard to fall asleep, or to get enough sleep.
If you’ve been putting sleep on the back burner, it’s time to make it a priority. Your brain, body, and mood will thank you.