The Importance of Sleep

How did you sleep last night? How do you sleep every night? We typically note the importance of nutrition and exercise on our health, but what about sleep? Today, Allison Tucker, RD is sharing why sleep is a necessity and such an important part of whole-person health and wellness. Take it away, Allison!

When we leave our doctor’s office, what advice are we usually given to improve our health?

You’re probably very familiar with these two riveting recommendations: diet and exercise.

While nutrition and movement are important, we tend to ignore one of the most vital parts of our health: sleep.

But sleep isn’t a luxury—it’s a necessity.

Sleep is a cornerstone of overall health, impacting everything from metabolic function to mental clarity. One of the clearest examples is the role sleep plays in regulating hunger hormones, like ghrelin and leptin. Sleep deprivation throws these hormones out of balance, often leading to increased appetite and cravings. It’s not just about feeling groggy or sluggish after a bad night’s sleep; sleep disruptions can alter your metabolism and affect overall health.

This is especially important when we consider people with conditions like diabetes. Poor sleep increases insulin resistance, elevating blood sugar levels and exacerbating the condition. Similarly, those who are chronically sleep-deprived are at a higher risk for heart disease and high blood pressure.

Sleep vs. Exercise: What Matters More?

Let’s take a moment to challenge a major myth from diet culture: the glorification of early morning workouts at the expense of sleep. We’ve all seen it—the 5 a.m. workout is considered the pinnacle of dedication and discipline. But what if that "discipline" is actually hurting us in the long run? If you're working out on minimal sleep, you’re not just running on empty, you’re also increasing cortisol, your body’s stress hormone. This leads to more inflammation, slower recovery, and elevated stress levels, all while we pat ourselves on the back for "pushing through."

In many cases, getting enough sleep will be more beneficial than squeezing in an intense workout. When we sleep, our bodies repair and restore themselves. Sleep boosts immune function, aids in muscle recovery, and helps maintain mental health. You can’t "grind" your way to good health without enough rest.

The Weight-Sleep Double Standard

For people living in larger bodies, sleep becomes an even more loaded topic. Sleep apnea is a common condition, and often, the advice given is to "just lose weight." Weight doesn’t begin to tell the full story of why someone might have sleep problems. It’s a double standard to blame body size alone for sleep issues while ignoring how sleep deprivation increases the likelihood of weight gain in the first place, posing an ironic paradox. This narrative is all too often focused on weight as the problem, rather than treating sleep as a critical part of the health equation.

Other Considerations

So how much sleep do we need? Sleep needs differ depending on age and other individualized factors but in general, somewhere between 7-9 hours tends to be the sweet spot. However, getting the recommended amount of shut-eye might be easier said than done for certain populations. Social determinants of health play a major role in shaping sleep quality and access. Factors like housing, income, and community support can directly affect one’s ability to get enough rest. Consider those living in high-crime neighborhoods or experiencing housing instability who may struggle to find a safe, quiet space to sleep. Additionally, financial stress can disrupt sleep patterns due to anxiety and the need to work multiple jobs or night shifts.

Access to healthcare also matters—without it, sleep disorders like insomnia or sleep apnea may go undiagnosed, leaving individuals without the treatment they need. Even diet and social support play roles; food insecurity can cause stress and disrupt sleep, while a lack of community support can contribute to feelings of isolation that disrupt rest.

Prioritizing Whole Person Health & Wellness

Instead of glamorizing a lack of sleep as a badge of honor, we need to recognize the value of rest. Sleep is not a sign of laziness; it’s a sign of self-care and necessary for both physical and mental well-being. At Collaborative Counseling & Nutrition, we see how much pressure diet culture puts on people to follow rigid routines, often at the expense of their well-being and we understand sleep must be part of the conversation. If you’re struggling with your health or your relationship with food or your body, our team of dietitians, therapists, and recovery coaches are here to help. Reach out today to learn more!

Resources Used:

Cappuccio, Francesco P et al. “Quantity and quality of sleep and incidence of type 2 diabetes: a systematic review and meta-analysis.” Diabetes care vol. 33,2 (2010). Retrieved on September 12. 2024 from: https://pubmed.ncbi.nlm.nih.gov/19910503/
Greer, Stephanie M et al. “The impact of sleep deprivation on food desire in the human brain.” Nature communications vol. 4 (2013). Retrieved on September 23, 2024 from: https://pubmed.ncbi.nlm.nih.gov/23922121/
Jay Summer, Abhinav Singh, Sleep Deprivation: Symptoms, Treatment, & Effects. March 12, 2024. The Sleep Foundation. Retrieved on September 12, 2024 from: https://www.sleepfoundation.org/sleep-deprivation
Leproult, Rachel, and Eve Van Cauter. “Role of sleep and sleep loss in hormonal release and metabolism.” Endocrine development vol. 17 (2010): 11-21. Retrieved on September 13, 2024 from: https://pubmed.ncbi.nlm.nih.gov/19955752/
Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.

Collaborative Counseling & Nutrition is an outpatient nutrition and body image counseling center, with locations in Indianapolis and Carmel, that provides compassionate, holistic eating disorder treatment. Through practicing mindfulness, intuition, and Health At Every Size, we are on a mission to help you find a true state of well-being! We take an anti-diet, weight-inclusive approach with all our clients and work to help guide you towards a way of healthy living designed by you, just for you! This post is for education purposes only and should not be used as a substitute for treatment for an eating disorder. If you are looking for a registered dietitian or therapist to assist you on your recovery journey, please reach out today!

The Importance of Sleep