Surprising Benefits of Sleep
- Dr. Angela Walk
- May 12, 2016
- 6 min read
Sleep is when our bodies heal and replenish from the stresses of the day. We all know that when we get enough sleep, we just feel better, but it goes way beyond that to improve our overall health and well being. Nearly two-thirds of Americans aren't getting enough sleep.
Inadequate sleep is setting yourself up for sickness, weight gain, bad moods, muscle and joint pain, misfiring hormones, and forgetfulness.
Studies show that sleep, next to nutrition and exercise, is paramount to disease prevention and overall health. Adequate sleep is also shown to improve your heart health, prevent diabetes, improve your immune system, and even promote a healthier sex life!
Many of our hormones are regulated during this time of restoration. When you sleep, critical hormones are produced that promote weight loss, reduce stress, restore energy, and maintain a healthy metabolism. Lack of sleep can wreak havoc on your hormones and your health.
Lack of Sleep Promotes Misfiring Hormones
Leptin and Ghrelin: Leptin and ghrelin are our fullness and hunger hormones. Leptin promotes a feeling of fullness. If we aren't getting enough sleep, leptin levels decrease and signals our brain to eat more even though you don't actually need food. Ghrelin tells our brains that we are hungry and that we need to eat. When we are sleep deprived, ghrelin levels increase. As a result, too little sleep leads to eating more and gaining weight.
Insulin: Insulin is the hormone that keeps your blood sugar from getting too high or too low. Studies have shown that within just 4 days of insufficient sleep, your body fails to respond to insulin properly and this creates insulin sensitivity. Your blood sugar levels get too high and you begin to store fat. Insulin resistance is a precursor to Type 2 Diabetes, obesity, and other chronic diseases.
Cortisol: Cortisol is our stress hormone and is released during stressful events. Once we cope with the situation, cortisol levels should return to normal. The problem is that most of us live such hectic lives and are experiencing unrelenting stress. This elevates cortisol to harmful levels and the result is a nightmare to our health. Sufficient sleep helps to balance cortisol levels. When we are sleep deprived, cortisol levels remain imbalanced and high. Studies have shown that excess cortisol leads to abdominal weight gain, decreased immune function, and salt and sugar craving. If you are heavy around the mid-section, stressed out, and feel wired, yet tired, excess cortisol could be the culprit.
Estrogen, Progesterone, and Testosterone In Women: Studies show that good sleep is important for healthy sexual desire and arousal in women. Reduced levels of estrogen, progesterone, and testosterone are thought to be a primary cause of female loss of libido. And, Yes, women have testosterone, just at much lower levels. Adequate sleep is critical for women to balance their hormones. According to a recent survey, nearly half of pre-menopausal women (ages 30-50) say they've experience low sexual desire.
Testosterone In Men: Men with poor sleep patterns have significantly lower levels of testosterone, which results in lack of sex drive. Low levels of testosterone levels are also associated with reduced well being, loss of muscle mass, decreased mood, and overall vigor. Testosterone levels in men decline naturally by 1 to 2 percent a year as a man ages. I recommend increasing testosterone naturally by getting enough sleep, strength training and high intensity interval training (HIIT), supplementing with Vitamin D3, eating more healthy fats, and eliminating grains and sugar from your diet.
Human Growth Hormone: HGH has been called the fountain of youth hormone. HGH builds lean muscle, reduces body fat, improves sexual desire, enhances mood, tightens skin, and increases life expectancy. HGH keeps you lean, energized, feeling sexy and makes you look and feel young. So... where do you get more of that and how can you raise it??? HGH is increased with sufficient sleep, high intensity interval training (HIIT) , strength training, diet concepts, and stress reduction. Generally, HGH is highest during the first part of the night, which is why getting to bed early is important to increase this fat burning hormone of our youth.
Other Surprising Benefits of Sleep
Better weight control: Studies have shown that not getting enough sleep causes you to eat bigger portions and leads to increased cravings for high carbohydrate, unhealthy foods.
You Exercise More: Well rested people have more energy, and therefore, lead more active lives and make time for exercise. It goes without saying that when we are tired, we lead more sedentary lives, eat out more and cook less, and choose easy, fast food.
Better memory and creativity: Feeling forgetful or experiencing brain fog? Sleep loss could be to blame. There are many ways to improve your memory. The best method, may be the easiest. Studies have shown that chronic and acute sleep deprivation will negatively impact learning and thinking. Lack of sleep impairs cognition and decision making. When you are well rested, you are more alert, have faster reaction time, are more creative, and are less likely to make forgetful mistakes like locking your keys in the car or leaving your cell phone at home.
Stronger immunity: Could getting enough sleep prevent you from getting a cold or the flu? One preliminary study put the idea to the test. Researchers tracked over 150 people and monitored their sleep habits for two weeks. Then they exposed them to a cold virus. People who got seven hours of sleep a night or less were almost three times as likely to get sick as the people who got at least eight hours of sleep a night. Sleep loss also plays a roll in our ability to fight off serious health conditions. Research suggests that sleep-deprived people are at higher risk of dying from heart disease. The more sleep loss, the higher your levels of C-reactive protein will be. CRP is a marker of inflammation, and inflammation is the root cause of most diseases including heart disease.
Less Pain: Not getting enough sleep interferes with the pain relief process and makes people more sensitive to pain. I see this in my office daily. Our patients experience more mechanical and muscle and joint pain when they are not sleeping well. Sleep is necessary for our bodies to heal. Pain can also keep us from resting, however. Looking for a natural pain reliever?
Tips for Better Sleep
Sleep from 10pm-2am: The deepest and most regenerative sleep occurs between the hours of 10pm-2am. This magic time frame is when most of our healing hormones are produced. Our fountain of youth hormone, HGH, is produced during these first few hours!
Sleep 7-9 hours: To give your body time to repair and heal. There is no way around it and no one is excluded!!
Manage Stress: Too much stress can certainly hinder restful sleep. Turning your mind off can be a challenge. To help restore peace, consider writing down what's on your mind and setting it aside for tomorrow. Sleep is your priority.
Get More Exercise: Studies show that those who exercise regularly get better sleep. Exercise is shown to reduce insomnia, improve symptoms of sleep apnea, and provide more restorative sleep. The more rigorous the exercise, the more powerful the sleep benefits.
Eliminate light exposure: Put away phones, laptops, tablets, and TV several hours before bedtime. It disrupts melatonin levels and keeps your mind too busy! Bright screens interfere with the body's rhythms. Pick up a book!
Create a Restful Space: Make your bedroom quiet, dark, cool, and relaxing. Save it for sleep and sex only!
Use Essential Oils: Essential oils are plant based medicine and offer a natural sleep aid that doesn't come with nasty side effects or a sleep aid hangover. I have found that essential oils are the best, most effective, natural remedy to assist with sleep. Try our Sleep Assist Blend
Avoid caffeine: Avoid coffee, tea, and sodas after 2pm. Try a nighttime tea. Chamomile tea is a sleep inducer and promotes relaxation (get my favorite here).
Avoid alcohol: Alcohol may seem to promote sleep initially, but it ultimately robs you of deep sleep and changes your sleep quality.
Wishing you health and happiness,
Dr. Angela
I'm Dr. Angela Walk and I am a chiropractic physician and holistic health coach. In 17 years of private practice, I have had the opportunity to help hundreds of men and women regain health and become the best, most vibrant version of themselves. I am the creator of "Balance Your Hormones, Balance Your Health", A 7 step guide to balance hormones NATURALLY! I am also the founder of Guardian Essential Oil Blends.
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DISCLAIMER: These products have not been evaluated by the FDA and are not meant to treat, diagnose, cure, or prevent disease. The content of this site is based upon the opinions of Dr. Angela, unless otherwise noted. The information is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Angela Walk and her community. Dr. Angela encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. If you are pregnant, nursing, taking medication, or have a medical condition, consult your health care professional before using products based on this content.
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