The Epidemic of Sleep Deprivation and What to Do About It

Whilst we’re constantly told that we should be aiming for 8 hours of solid kip a night, many of us can only dream of having consistent restful nights of sleep. With as many as 16 million UK adults having trouble either getting to sleep or staying asleep every single night, it’s safe to say that we are in a sleep deprivation epidemic. 

So, what’s robbing us of our ability to sleep?

The most fundamental basis of sleep is the need for the body to be in its ‘rest and digest’ state - that’s one of two branches of the autonomic nervous system, which allows us to sleep, digest and repair effectively. 

The problem is most of us find it tricky to be in this state the majority of the time, which is what we should be in. Instead, we find ourselves pulled into the ‘fight or flight’ state (the other branch of our nervous system) too often by everyday stressors like work deadlines, relationship trouble, financial difficulties, stressful environments and poor diets. This makes it almost impossible to wind down, decompress and allow ourselves to shift into a deep slumber. 

The impact of insomnia on the body

Anyone that’s suffered from insomnia will know only too well that the unpleasant side effects of not sleeping well can be debilitating. Symptoms such as fatigue, brain fog, weight gain, anxiety, poor digestion and joint ache are only some of the symptoms that many complain about. 

However,  it isn’t just these niggling chronic symptoms that we need to be worried about. Indeed, many health authorities have described insomnia as a public health crisis. 

Why? 

Research shows that poor sleep is associated with premature mortality, leading to the derailment of all bodily systems that triggers an increased risk in cardiovascular disease, diabetes, cognitive disorders and obesity. 

Unfortunately, this means that more than 1 in 10 turn to either sleep tablets or alcohol to help them sleep. However, these solutions are not sustainable long term. 

So what can we do to improve the quality of sleep naturally? Well it turns out that simple dietary and lifestyle approaches can have a pivotal impact on sleep. 

The Impact of Diet and Lifestyle on Sleep

We mentioned earlier that in order to sleep soundly, the body’s nervous system needs to be in its ‘rest and digest’ state. This is because when we’re in this state, hormones like cortisol and adrenaline, which are our ‘stress hormones’, are kept at a minimum and instead the body prioritises the production of melatonin - the primary sleep hormone. 

What factors help this happen?

Avoiding habits that overstimulate the nervous system such as exposure to electronic screens too close to bedtime, as well as working and exercising in the evening, can have a profound impact on the body’s ability to shift gears into ‘rest and digest’ mode. 

Instead, try dimming lights 2 hours before going to bed, turn screens off and/or invest in some amber glasses that block blue light emitted from electronic screens and lights. This helps the brain send the right messages to its pineal gland to start producing melatonin, which tells the body it's time to sleep. 

In addition, prioritising activities that help the body relax such as reading, listening to mellow music, stretching and/or meditation, as opposed to working out, will also allow the body to shift into ‘rest and digest’. 

Nutritional approaches to improve sleep

It isn’t only unhealthy lifestyle habits that can overstimulate the nervous system. Research shows that something as simple as imbalanced blood sugar levels can also stimulate stress hormones, and as a consequence derail sleep. 

Why is this the case? 

Blood sugar levels are intricately connected to the body’s production of cortisol and adrenaline. When blood sugar levels dip too low, this kicks the ‘fight or flight’ nervous system into gear, leading to a surge in cortisol and adrenaline. This is one of the classic reasons why some people wake up in the middle of the night or too early in the morning.

Encouraging stable blood sugar levels is key to continuous deep sleep. Avoiding foods that are rich in quick-releasing sugars such as baked goods, refined grains like white rice or white bread, fizzy drinks, confectionary and fruit juice, and instead choosing a diet that prioritises the consumption of protein and complex carbohydrates such as whole grains, pulses and root vegetables, can help to prevent dramatic dips in blood sugar levels. 

Finally, avoiding caffeine is also paramount. Whilst this is an obvious one for most people, it’s important to know that caffeine also stimulates the ‘fight or flight’ response and can stay in the body for up to 12 hours. This means avoiding coffee after midday to help prevent overstimulation in the evening may dramatically improve your ability to get to sleep quickly. 

Specific nutrients to support sleep

In addition to a healthy blood sugar balancing diet, there are some key nutrients that have been studied extensively in offering extra support in sleep.

• Chromium

This mineral has been shown to help improve insulin sensitivity, meaning that carbohydrates are metabolised more efficiently and blood sugar levels are kept nice and stable throughout the night.

• Magnesium

Another key mineral - magnesium plays a role in hundreds of enzymes in the body but is essential for helping the nervous system and the body to relax. It has also been shown to help increase melatonin levels in the brain.

• Glycine

This amino acid has an overall calming effect on the brain. It does this by stimulating the function of GABA - the brain’s primary inhibitory neurotransmitter that prevents overexcitation and helps to induce sleep.

• Tryptophan 

Another key amino acid, tryptophan is a precursor nutrient to the production of melatonin. Without it we simply cannot make this sleep hormone. 

Botanicals for sleep

If you’re the type of person that needs a nightcap to send you off into a slumber, then you may be interested to know that there are some well researched herbs that also have the same effect on the body, without having a negative impact on overall health. 

Botanicals such as passionflower, hops extract and lemon balm are just some of the many powerful herbs that have therapeutic properties in aiding sleep. They do this specifically by stimulating the neurotransmitter GABA, which calms the brain. Incidentally, this is also what alcohol does. However, we also know that whilst alcohol can help you get to sleep faster, it also prevents a key phase of sleep known as ‘slow wave sleep’, which is essential to get enough of for the body and mind to feel rested. 

Final words…

It’s important to note that adopting both the lifestyle and dietary approaches together, and not one or the other, is so vital to improving overall sleep quality and sleep latency (the time it takes to get to sleep). However, starting off by taking small consistent steps will help make changes more sustainable. For example, avoiding screens 1 hour before bed and working on that for a month before moving onto another factor such as reducing caffeine intake, will give you a better chance at fully integrating new habits into your everyday life.