I wanted to elaborate on my last blog post about the importance of sleep, specifically how sugar can impact sleep patterns. Sugar can impact sleep patterns in a multitude of ways, typically in a negative fashion. The two factors I am going to be focusing on today in relation to sleep are: the impacts of sugar and appetite cravings and sugar and increased inflammation.
The consumption of sugar activates the brain’s reward system; this is part of why it is so addicting. The reward system will release dopamine that creates feelings of satisfaction and pleasure. This positive, addictive feeling is what causes us to consume more and more sugar. Consuming an excess of sugar will cause disruption in sleep patterns. In addition, poor sleep patterns can height sugar cravings. This is due to the fact that, “poor quality and insufficient sleep interfere with the normal production and function of appetite-regulating hormones including leptin and ghrelin. Poor sleep also interferes with insulin, the hormone that is a key regulator of blood sugar.” (Breus, 2019). A strong sweet tooth can create a tough, hard to break cycle of disturbed sleep and overstimulated appetite cravings.
The relationship between inflammation and sleep is not talked about often. However, both sleep and inflammation are regulated by our bodies circadian rhythm. Inflammation and sleep have a co-dependent relationship. In other words, if your sleep is not up to par, your inflammation is increased. Poor sleep quality can increase inflammation, but how exactly does inflammation effect sleep? According to Dr. Breus, inflammation can prompt physical and psychological changes that can create difficulties when trying to fall asleep. Physical impacts include things like body stiffness. Additionally, “inflammation comes with the presence of cytokines, chemical messengers that have been shown to regulate sleep. Elevated cytokines have been linked to trouble sleeping and to insomnia.” (Breus, 2019).
If you are having trouble getting good, quality sleep, take a look at these possible culprits. Perhaps a negative cycle with sugar intake or inflammation could be your culprits. Improving your sleep quality can take time, so it is important to document your results daily. Record good sleeps and bad sleeps. Figure out the contributing factors to both the good and the bad. This could help find the best sleep regime for you!
Breus, Michael. “4 Ways Sugar Wrecks Your Sleep.” Your Guide to Better Sleep, 30 Jan. 2019, thesleepdoctor.com/2019/01/29/4-ways-sugar-wrecks-your-sleep/.
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