Sleep & Stress
Sleep is that golden chain that ties health and our bodies together. - Thomas Dekker (1572–1632), Elizabethan poet and dramatist
There is so much truth in this proverb. Getting a good amount of rest at night is essential for the human body. During this time we’re not only recovering physically but also mentally. But that does not mean that our brain is inactive during that time. It is processing all informations that are received during the day so they can put into our memory 1. Maybe you’ve experienced it yourself, after a good amount of sleep, your mind is rearranged and thoughts are clearer. That’s why we prefer to make decisions after sleeping on it a night.
Chronic sleep deprivation can not only cause fatigue, tiredness, clumsiness and weight loss or weight gain, it also adversely affects the brain and cognitive function 2. So it’s advised to get at least 6 to 8 hours of quality sleep per night.
However, the quality and quantity of sleep can be impaired by nutrient deficiencies and surpluses. For example, fixing a vitamin D deficiency has been shown to improve sleep quality, but high blood values mkay even impair subjective sleep quality 3. You may optimise your nightly rest period by optimising your nutrient status.4
The link between stress and sleep
We’re living in a fast-paced society and a lot of people are suffering mental and/or physical stress because of that. However, a well balanced nutrition and sensible supplementation can help you to cope with increased stress in order to make your day-to-day life easier and prevent from sleepless nights and burn-out.
Stress is directly linked to sleep because a healthy sleep helps us to recover from stressors, like high work demand, social stress and high physical activity. Too much stress also impairs our sleep by inability to calm down our body and mind. So these two aspects go hand in hand when it comes to optimising them.1
1 Rasch, B. and Born, J., 2013. About Sleep9s Role in Memory. Physiological reviews, 93(2), pp.681-766.
2 Goel, N., Basner, M., Rao, H. and Dinges, D.F., 2013. Circadian rhythms, sleep deprivation, and human performance. Progress in molecular biology and translational science, 119, p.155.
3 de Oliveira, D.L., Hirotsu, C., Tufik, S. and Andersen, M.L., 2017. The interfaces between vitamin D, sleep and pain. Journal of Endocrinology, 234(1), pp.R23-R36.
4 Boyle, N.B., Lawton, C. and Dye, L., 2017. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review. Nutrients, 9(5), p.429.
5 Irish, L.A., Kline, C.E., Gunn, H.E., Buysse, D.J. and Hall, M.H., 2015. The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep medicine reviews, 22, pp.23-36.