Sleep and Metabolism
Research suggests that adequate sleep can actually lead to a longer lifespan; while we sleep, our bodies undergo healing processes vital to our overall health. Unfortunately, getting enough high quality sleep can be a challenge. Insomnia, and the constant stress of daily life, often interrupt a restorative night’s sleep.
Sleep deprivation has a negative impact on well-being; when you do not get enough sleep, your metabolism commonly slows down. And, when metabolism slows, the body burns fewer calories and stores more fat, leading to both fatigue and weight gain.
Here are some ways to encourage good quality sleep for your overall health:
Establish a consistent sleep schedule: A bedtime routine of going to sleep and waking up at the same time each day can help your body settle into a healthy sleep pattern.
Create a relaxing bedroom environment: Before you go to bed, turn off bright overhead lights. Opt for softer lamp light, and limit noise if possible. This means avoiding loud music and loud TV.
Limit screen time: Many people go on their phones in the evening to wind down, but the blue light from our screens actively works against melatonin production. Instead read a book. But, if there is some reason you need your tech, switch on “night mode” to eliminate blue light.
Limit caffeine intake: It is best to avoid caffeine for 4-6 hours before bed. This range varies based on each individual, but is a good starting point.
Don’t eat right before bed: Try not to eat for around 2-3 hours before you go to bed. This gives your body enough time to digest, and can help feeling settled as you are trying to fall asleep.
Aim for 7-9 hours of sleep: Optimally, adults should get 7-9 hours of sleep. This is the range in which you are most likely to wake up feeling refreshed and well rested. This is impossible for many busy adults but it is the goal.
The body does not store sleep: Despite what people say, you can't “catch up on sleep,” meaning that a weekend of lounging does not help with the impact of sleep deprivation. So focus on consistent nightly sleep.
If you are struggling with a sleep disorder or need more personalized advice about your sleeping habits, schedule a consultation with Dr. Geary.
