Introduction to sleep
What is it?
The quality and quantity of sleep is important for metabolic health. Sleep is essential for repair, recovery, and restoration.
During refreshing sleep the body moves into a more relaxed state. The nervous system switches into repair and recovery mode, and maintenance processes happen in the brain.
Sleep plays a central role in the control of hormones and blood glucose.
Sleep can be divided into those that worsen metabolic health, and those that improve it.
Sleep factors that can worsen metabolic health
Alcohol can prevent sleep moving into a relaxed and restorative state.
Late screen time
Looking at a bright screen (mobile, computer, TV) in the run up to sleep time.
Ingestion of caffeine later in the day.
A large meal shortly before bedtime.
Late (intensive) exercise
Intensive exertion within 2 hours of bedtime.
Sleep factors that can improve metabolic health
Allow adequate time
Prioritising adequate time to sleep, approximately 7-9 hours.
Maintaining sleep time and wake up time at approximately the same timings every day.
Becoming ready to sleep with a routine prior to bed.
A routine that supports the body clock with natural wake up and sleep timing.