by carin clegg, accredited practising Dietian
Sleep can often be under–valued, however, prioritizing sleep, can have a huge impact on our health and life in many ways. Sleep requirements change over our lives. If we are unwell, sleep deprived or healing from a significant injury, we will need more.
The average requirements are:
- 0 – 2 year olds: 11 to 17 hours
- 3 – 12 year olds: 9 to 13 hours
- 13 – 17 year olds: 8 to 10 hours
- 18 – 65 year olds: 7 to 9 hours
- Over 65s: 7 to 8 hours
Not getting enough sleep can cause fatigue, poor concentration, a reduced ability to self–care, impact learning, work performance and participation in leisure and physical activities that we enjoy.
From a nutrition perspective, poor sleep can directly impact our food choices due to low energy levels and reduced cognitive ability to be able to meal plan, shop, cook and eat a nutritionally balanced diet. This can include ensuring meals are balanced in the right portions and nutritious snacks are eaten to give your body all the nutrients it needs over the day.
Poor sleep can impact our connection with our body’s natural hunger regulation. When we do not get enough sleep, our hunger hormone, grehlin, is more active and makes us feel hungrier over the day which can impact our food choices, often going for those high energy foods which can increase unwanted fat stores.
Not getting enough sleep can also contribute to skipping breakfast, which, research shows, impacts the likelihood of eating more discretionary foods and not meeting the body’s nutrition needs. Skipping meals can contribute to a reduced metabolic rate, reduced blood sugar control and increases unwanted fat stores which can lead to chronic diseases like diabetes and heart disease.
Did you know we burn more energy when sleeping than watching TV? When we sleep, our body heals and regenerates all the cells in our body. As we sleep, we burn fat as our main energy source. Therefore, poor sleep can lead to reduced muscle mass and increase fat stores.
Activity
- We know screens can activate the brain and central nervous system to make sleep more difficult and limiting to 2 hours a day for leisure is recommended. You may need less if you find this does not help.
- Including cardio and weight bearing activity for at least 30 minutes most days is recommended for optimal health and wellbeing including good sleep. You may need more if you find this is not enough.
- Choosing physical activities that are social and that you enjoy are the best to ensure you continue doing them long term and you feel happy at the end of your day and you feel your body needs a good night’s sleep.
If you have trouble going to sleep and staying asleep, there can be a number of things that can help:
- Plan to go to bed at the same time every night so you get the number of hours your body needs.
- For at least half an hour before bed, turn off all screens, dim the lights and do a relaxing activity such as reading, journalling, playing cards, (not on a screen), yoga, mediation, breathing exercises, sleep visualization, listening, singing or playing music.
- Avoid caffeine including black or green tea, coffee, cola, guarana drinks, chocolate and chocolate flavoured foods. Caffeine is a diuretic and known to contribute to sleep disturbance, heart palpitations and anxiety. Caffeinated beverages are not recommended for children for this reason. There is not a known recommended level of caffeine for people who have anxiety or suffer from sleep disturbance.
- Avoid alcohol, another substance known to impact sleep.
- If you wake up to go to the toilet, avoid drinking for 2 hours before bed and be mindful of whether you have trained yourself into the habit of waking up to go to the toilet unnecessarily.
Nutrition Deficiencies
Iron deficiency is very common. About 20% of 3 year olds and up to 50% of women are iron deficient. Iron deficiency can contribute to sleep disturbance amongst other symptoms of poor concentration, fatigue, irritability and hyperactivity in children. Iron deficiency can often be seen with zinc and magnesium deficiency.
Vitamin B12 deficiency can often go hand in hand with iron deficiency and can contribute to fatigue and sleep changes.
Vitamin D deficiency can impact your circadian rhythm and sleep.
It is highly recommended not to just take a supplement if you find levels are low, but also consult an Accredited Practising Dietitian to have a nutrition assessment to uncover the reasons why your levels are low. You will get individualized support to make changes to your ‘diaita’ or ‘way of life,’ addressing sleep, physical activity and food intake to foster a positive relationship with food and your body for optimal health and wellbeing.
Carin Clegg is a Paediatric Dietitian and Fitness Professional at Bright Diets with an interest in sustainability. Carin wants everyone to be clever about their eating to feel happy, healthy and vibrant! Reach out at 0413 774 411 | www.brightdiets.com.au or on the socials.