What Poor Sleep Is Really Doing to Your Body - with Margaret
An old friend once told me in the 80s, "It's better to burn out than to rust out". Well, let's leave that phrase back in the 80s and be more progressive about health and well-being in the 2020s!
In today's busy world, sleep is often sacrificed in favour of work, social commitments, or screen time. However, sleep and rest are not luxuries, they are essential components of good health. Just as nutritious food nourishes the body, quality sleep allows the body and mind to recover, repair, and function at their best.
WHY SLEEP MATTERS
Sleep plays a vital role in nearly every aspect of physical and mental health. During sleep, the body repairs tissues, regulates hormones, supports immune function, and consolidates memories. Adults generally require 7–9 hours of sleep each night to maintain optimal health and wellbeing.
Research has shown that inadequate sleep is associated with increased risks of obesity, type 2 diabetes, cardiovascular disease, depression, and impaired cognitive performance. Even short-term sleep deprivation can affect concentration, mood, decision-making, and reaction times.
THE CONNECTION BETWEEN SLEEP AND NUTRITION
Nutrition and sleep influence one another in important ways. Poor sleep can alter hunger-regulating hormones, increasing cravings for energy-dense foods high in sugar and fat. Conversely, a balanced diet rich in fruits, vegetables, whole grains, healthy fats, and lean proteins may support better sleep quality.
Certain nutrients, including magnesium, tryptophan, and vitamin B6 contribute to the production of neurotransmitters involved in sleep regulation. Foods such as leafy greens, nuts, seeds, oats, bananas, and dairy products can be valuable additions to a sleep-supportive diet.
THE IMPORTANCE OF REST BEYOND SLEEP
Rest extends beyond simply getting enough sleep. It includes taking breaks throughout the day, engaging in relaxation activities, and allowing time for recovery from physical and mental stress. Practices such as mindfulness, prayer, gentle exercise, reading, spending time in nature, and limiting screen exposure before bedtime can support overall wellbeing and help improve sleep quality.
Chronic stress can interfere with sleep by increasing levels of cortisol, the body's primary stress hormone. Prioritising rest and relaxation can help reduce stress and support healthier sleep patterns.
TIPS FOR BETTER SLEEP
Consider incorporating the following habits into your daily routine:
Maintain a consistent sleep and wake schedule, even on weekends.
Create a relaxing bedtime routine.
Limit caffeine intake, particularly in the afternoon and evening.
Reduce screen time at least one hour before bed.
Keep your bedroom cool, dark, and quiet.
Engage in regular physical activity during the day.
Eat a balanced diet that supports overall health and wellbeing.
A cup of lavender or valerian tea 1–2 hours before bedtime.
Try magnesium glycinate to relax the muscles and brain
