The quality and quantity of our sleep are rarely seen as a contributing factor to weight gain or loss. In reality, poor-quality and short-duration sleep can cause or exacerbate many metabolic and other physiological problems.
Unfortunately, sleep interruptions are typical as we age.
In this article, we’ll review estrogen fluctuations associated with the aging process that impacts sleep, discuss what happens to our bodies when we don’t get quality sleep, and finally, put some practices in place to improve the quality of our sleep.
How poor sleep impacts hunger hormones
The hunger hormones of ghrelin and leptin control our appetites. Ghrelin is a hormone that increases appetite, so when we are hungry, ghrelin goes up. Leptin is a hormone that decreases your appetite. When we are full, leptin goes up.
Sleep is a master metabolic regulator. When we are deprived of sleep, the hunger hormones of leptin and ghrelin are deregulated to the degree where our bodies tell us we’re hungry, even when we’re not.
The result? Studies show that adults who sleep four hours per night compared with those who sleep 10 have increased hunger and appetite — in particular for calorie-dense foods high in carbohydrates.
How estrogen and aging affect sleep
The estrogen fluctuations that occur as age most definitely contribute to sleep disruptions. When estrogen levels drop, our body temperature rises, causing hot flashes. When estrogen levels are high, our nervous system is stimulated. The combination of the two occurring during the night equates to insomnia. We are too hot to get comfortable, or too agitated to sleep.
Coupled with other bodily changes associated with the aging process, our sleep-wake cycle changes, sleep often becomes elusive.
Tips for a restful nights sleep
It’s important to think about the quantity and quality of your sleep as part of your overall health. This means being deliberate in terms of the steps you take to ensure a good night’s sleep.
Set up a sleep ritual
Most of us can’t go from 0 to 100 immediately in the morning. We need time to wake up and get our motors running. The same is true in reverse: Most of us can’t go from 100 to 0 before bed. Planning a sleep ritual tells the body it’s time to wind down.
Setting up a sleep ritual can have a profound effect on your body. When you set up a sleep ritual you help your brain recognize when it’s time to sleep. By performing the same activities in the same order every night, your brain comes to see those activities as a precursor to sleep.
Your sleep ritual should start 30 – 60 minutes before your normal bedtime. Your ritual may start with brushing your teeth, washing your face, reading, praying, stretching, or meditating. Whatever it is, it should be deliberate and consistent.
Practice good sleep hygiene
In addition to developing a sleep ritual, you must also practice good sleep hygiene. This means setting up your sleep environment to promote restful sleep.
- Keep a regular schedule: Our bodies like regularity. Try to go to bed and wake up at the same time. With a regular schedule, your body will know when to release calming hormones before bed and stimulating hormones to wake up.
- Keep alcohol and caffeine moderate: Both will interfere with sleep. Try to avoid caffeine within 8-9 hours of your bedtime. This may mean ditching that glass of wine after work or cup of coffee after dinner.
- Do a brain dump: This is huge. Nothing will keep you up, or wake you up, more than tomorrow’s to-do list at work or ruminating over what happened that day. Take a few minutes to get what’s in your brain out and on to paper.
- Turn off electronics: Unplug at least 30 minutes before bed to reduce brain stimulation. The screens release a blue light that prevents our brain from preparing for sleep. Consider taking this one step further by leaving your phone in another room, and use an old fashioned alarm clock to wake you up in the morning.
- Take a bath or shower: A warm bath with Epsom salts or even a cool shower can promote restful sleep.
- Keep the room dark and cool: Use blackout curtain or shades, or a sleep mask, and keep the room anywhere between 60 – 68 degrees at night.
Final Words
Getting a good night’s sleep doesn’t have to be a worrisome hassle. But it does take practice. Over time, you’ll start to see improvement in your weight as your body and metabolism adjust to regular, restful sleep.