Insomnia and other sleep disorders are
serious health problems. They have been
found to significantly increase risk of both physical and mental health
problems. Research reviews indicate sleep
disorders contribute to one’s risk of high blood pressure, heart attack, stroke,
diabetes, obesity, depression, dementia and many other health problems. One way poor quality sleep drives health
problems is by increasing levels of systemic inflammation. Chronic systemic inflammation triggers
metabolic, circulatory, and endocrine disruptions leading to chronic health
problems. Poor sleep is also known to alter
levels of hunger and fullness hormones, increasing the likelihood of obesity
and impaired glucose tolerance.
Recent polling has documented a
marked increase in rates insomnia, a condition characterized by difficulty
falling and/or staying asleep. Other sleep disturbances including restless leg
syndrome and obstructive sleep apnea are also on the rise. An estimated 30% of U.S. adults are saddled
with symptoms of insomnia at least some of the time. And, among those over age 60, nearly 50%
experience symptoms of insomnia. About
10% of adults suffer from chronic insomnia.
Rising rates of insomnia are likely due to many factors including an
aging population, increased rates of anxiety and depression, and increased
rates of shift work. Additionally, the
rising prevalence of obesity drives other health problems that can impair sleep
quality including chronic pain, acid reflux, and obstructive sleep apnea. The ubiquity of screens in modern life also
takes it toll on sleep. Particularly screens
held close to the face such as phones, impair sleep hormone production, making
it harder to fall asleep. Diet and
lifestyle elements known to contribute to the risk of insomnia include alcohol
intake, caffeine intake, heavy meals close to bedtime, and inactivity. Now, a recent study suggests that another
dietary factor may be contributing to our sleep woes – high carb intake.
To investigate the relationship
between diet and insomnia, researchers analyzed the food intake and sleep records
of 50,000 post-menopausal women enrolled in the ongoing Women's Health
Initiative. They found that individuals who ate more refined carbohydrates such
as white flour and white rice as well as high sugar foods and drinks, were more
likely to experience symptoms of insomnia and develop chronic insomnia. Researchers found that the higher the
glycemic index (a measure of how quickly foods raise blood sugar) of women’s
diets, the greater the risk of insomnia.
Conversely, dietary patterns rich in vegetables, whole fruits, and other
sources of fiber and healthy minerals were associated with lower rates of sleep
problems. While the study was observational and cannot prove that high sugar
and refined carb intake drives sleep problems, researchers postulate that big
fluctuations in blood sugar caused by refined carbs may to blame. Processed and sugary carbs are quickly
digested, causing spikes in blood sugar.
The sudden rises in blood sugar drive hormonal responses that, in turn, can
cause blood sugar to rapidly plunge. The resulting low blood sugar levels then
trigger the release of stimulatory hormones adrenaline and cortisol. And, it is these that interfere with
sleep.
What to do: Healthy sleep is a
very important component of physical and mental health. Sleep disturbances can also be a symptom of
other serious health problems. If you
have sleep problems address them with your health provider. Many problems can be effectively treated. Practicing healthy sleep related behaviors
including sleeping consistent hours, getting bright morning light, doing
cardiovascular activity, practicing mindfulness, avoiding screens before bed,
creating a sleep conducive bedroom, and controlling caffeine and alcohol intake
can increase your odds of a better night’s sleep. And, perhaps consider limiting intake of
unhealthy carbs. While “bad carbs” have
not been proven to directly impact sleep, a healthy balanced dietary pattern is
known to be a recipe for better overall health and well-being. Aim for a balanced diet rich in vegetables,
fruits, whole grains, nuts & beans, fish and chicken and you just might
find your sleep improves as well.
Sources:
Gangwisch JE, Hale L et al. High glycemic index and
glycemic load diets as risk factors for insomnia: analyses from the Women's
Health Initiative. American Journal
of Clinical Nutrition, 2019;
DOI: 10.1093/ajcn/nqz275
Zheng B, Yu C, et al. Insommnia symptoms
and the risk of cardiovascular diseases among 0.5 million adults: A 10-year
cohort. Neurology, Dec 2019, 93
(23) e2110-e2120; DOI: 10.1212/WNL.0000000000008581
Daghlas I, Dashti
HS, et al. Sleep duration and myocardial infarction. Journal of the American College of
Cardiology, 2019; 74 (10): 1304;
DOI: 10.1016/j.jacc.2019.07.022.
Information adapted from articles available at:
