The importance of sleep in Women
Why do we need sleep?
Fundamentally, sleep is time to recharge and repair the body and a lack of sleep can have a profound effect on our bodies function, including the way that genes and cells behave (1). A poor sleep schedule has been linked to a decline in physical and mental health, as well as implicating concentration and focus.
The ‘body clock’ is regulated by a circadian rhythm which runs on a 24hr schedule, making us increasingly tired throughout the day and ready for bed at night time (2). A number of things can affect this rhythm such as light, this is how we know our brain knows when it's day or night! In the morning, cortisol is released, and in the evening, the hormone melatonin makes us feel drowsy and ready for sleep.
What role does diet play?
Sleep and nutrition are intrinsically linked, and certain micronutrients have shown to play a role in a healthy sleep rhythm. In women, inadequate intake of calcium, magnesium, and vitamins A, C, D, E, and K have all been linked to shorter sleep duration, with a large-scale study conclusion that short sleep is associated with increased nutrient inadequacy (3). It is recommended that a balanced and varied diet will supply all the necessary micronutrients to support a healthy sleep routine.
Both High and low-carbohydrate intake has been shown to play a role in sleep patterns, with glycemic index being a key factor (4). There is little evidence to show that specific individual foods impact sleep rhythm as opposed to a broader dietary view, though research is ongoing!
What are the consequences?
Sleep deprivation is a serious concern, with poor sleep affecting around 1 in 3 people (5). Long-term lack of sleep can trigger or worsen symptoms of mental health concerns such as anxiety and depression, it becomes difficult to concentrate and think clearly. Physical health can also take a turn, with links to diabetes, high blood pressure, and heart disease. Having a poor night's sleep is normal, though when this is sustained, it can have a long-term impact.
Our Advice
To establish a healthy sleep schedule, there a number of actions which have shown to help:
1. Head to bed at a similar time every evening to introduce a regular bed-time into your sleeping rhythm, you will tend to find that you feel drowsy at the same time!
2. Reduce time spent looking at screens in the hours before going to sleep - this includes phones and TV screens!
3. Try to reduce caffeine intake late in the day - caffeine reacts differently in different people, and it may keep you awake for a prolonged amount of time and hinder sleep.
4. Sleeping in the daytime will affect your sleep hygiene and alter your schedule. Napping after 3pm especially will make it tricky to sleep later on.
Written by: Caitlin O’Nions