Stress and lack of sleep. An unhealthy combination and what to do about it.
why stress & lack of sleep are an unhealthy combination
Stress is one of the primary reasons why many of us find it difficult to get a sound, comforting sleep. Stress and a lack of sleep combined, lead to a myriad of issues that disrupt our body such as reduced cognitive function, lethargy, confusion, poor mental health, digestive issues and either increased or decreased appetite. For many busy professionals who also exercise, there is a greater risk of injury as a result of lack of focus and energy.
This article focuses on why stress and lack of sleep can cause disordered eating and sabotage your health and fitness goals.
In the short term, stress supresses the appetite as the nervous system sends messages to the adrenal glands to release the hormone epinephrine (adrenaline), and triggers the body's fight-or-flight response. However, as stress persists, the adrenal glands release another hormone called cortisol, and cortisol increases appetite. Once the stress subsides, cortisol levels generally fall, but if the stress doesn't go away, or if a person's stress response is always “on”, cortisol may stay elevated.
What we choose to eat when stressed and tired is also impacted. Physical or emotional distress and a lack of rest for the body, increases the intake of food high in fat, sugar, or both. This may be the result of a combination of high cortisol and high insulin levels. Other research suggests that ghrelin, a "hunger hormone," may have a role. A lack of sleep results in the body needing extra energy to stay awake, and the typical choice of food here is high GI carbohydrates, as this provides the ‘quick hit’‘ of energy we need to get through momentarily. ‘Stress-eating” also plays a role in creating an unhealthy cycle for our minds and bodies. Some evidence suggests that low-level chronic stress, particularly due to stressful work environments and workload, may lead to depression, which in turn leads to a propensity to eat more and therefore gain unhealth weight. However it should be noted that this is more true for employees who are already overweight or obese.
what you can do to now
Although stress triggers are highly individual, here are some things you can do to help alleviate stress:
Stay connected with friends and family
Disconnect from screens, particularly before bedtime
Spend more time outdoors and exercising
Find a new hobby or creative outlet
Meditate
Eat well
Get enough sleep
Try at least one of the above activities today and do it consistently for 7 days noting how your behaviours around food alter (if at all). If you require further support in this area, book a call today to identify where you may be able to make small, sustainable lifestyle changes to reach your health and fitness goals.
