Rest and Digest

Sleep is not merely a period of rest; it's a vital process that regulates various physiological functions, including metabolism and appetite regulation.

The body needs to rest and repair during sleep as does the brain to replenish vital functions. But what does 8 hours of sleep really look like? But even if you go to sleep at 11pm and can’t get to sleep or wake up during the night, is this really quality sleep?

The quality of our sleep and rest affects the choices that we make about food. When we’re tired we crave food that will give us energy, like sugary carbohydrates to give us a boost. Whilst it might be what our body is craving, we may recognise that it is not the best from a health perspective.

However, when we’re tired we are less rationale and our decision making capabilities aren’t as acute as when we are well rested.  There is also evidence to suggest that a reduction in sleep of as little as one hour per week results in a reduced rate of fat loss in people who are dieting.

Studies have shown that women, especially mothers of young children, experience more interrupted sleep and shorter sleep duration compared to men.

Broken sleep is a big issue for parents with children who may need to feed during the night as babies or wake up with illness. Sleep deprivation, often exacerbated by caregiving responsibilities and disrupted sleep patterns, can significantly impact weight management efforts. When I was breastfeeding my children my sleep was not just constantly disturbed but I was unable to get solid stretches of sleep in between waking. What I found most difficult was not knowing when I was next going to be disturbed so I was on tenterhooks even when I was ‘asleep’.

For women, sleep loss disrupts hormonal balance creating a perfect storm for weight gain.

Chronic sleep deprivation can elevate levels of the stress hormone cortisol, leading to increased appetite, particularly for high-calorie, carbohydrate-rich foods and promoting fat storage especially around the tummy. Sleep deprivation also leads to increasing levels of ghrelin (the hunger hormone) and decreasing levels of leptin (the satiety hormone), leading to heightened appetite and cravings for unhealthy foods.

Melatonin is often called the sleep hormone and inadequate exposure to darkness can suppress its production, impairing the quality and duration of sleep. This has been associated with alterations in metabolism, including decreased insulin sensitivity.

Serotonin is a neurotransmitter associated with sleep-wake cycles and about 90% of it is produced in the gut, Sleep deprivation can disrupt serotonin signalling, leading to imbalances appetite regulation, increasing cravings for carbohydrate-rich foods and a decreasing the sense of satiety (fullness).

As working patterns shift, we tend to eat more later on in the day giving us less time to use the energy consumed

If we eat a large meal later in the day we don’t have the same amount of time for our body to burn the excess energy off. Traditionally we ate earlier in the day and work was more physical for both men and women. With today’s sedentary lifestyle,  there is less manual work and physical activity tends to comprise of bursts of exercise rather than dispersed throughout the day. 

The advice is not to eat 2-3 hours before going bed,  yet it is the time that many of us consume the highest amount of calories, sitting snacking in front of the telly. Mindless munching places demand on our bodies to replenish vital functions at a time when it needs to be restoring itself and refreshing the brain.

Some foods contain nutrients that promote relaxation and support the production of sleep-inducing hormones, while others may interfere with sleep due to their stimulating effects or disruptive effects on digestion.

Sleep starts in the morning, when the choices determine our energy levels for the day

During sleep. we are not eating which gives our digestive system a rest. However, this fast is often broken with refined processed foods like toast or cereals which don’t really sustain us, leading to a crash in blood sugar making us feel tired. As a result, we may find ourselves reaching for more snacks and larger meals later in the day to compensate for the energy dip and so the disruptive sleep cycle continues.

Why is rest so important to support our relationship with food?

In today’s busy world, rest is often perceived as lazy and indulgent rather than necessary to support our functioning. The notion of an afternoon siesta is met with horror.

But rest and digest are the body’s way of repairing itself. The body is the most amazing machine with its ability to repair and restore itself. But we have to give it the optimum conditions to let that happen. For rest, those conditions are still, quiet, dark and warm. For sleep, it is recommended to not eating 3 hours before bed, exercise 2 hours before sleep and to avoid screens for an hour before.

The concept of "rest and digest" is often associated with the parasympathetic nervous system, the body's natural state of relaxation and recovery. When we prioritise quality sleep and embrace activities that promote relaxation, such as mindfulness practices and yoga, we activate the rest and digest response, allowing the body to optimise digestion, nutrient absorption, and metabolic function.

To support your sleep, check out the yoga nidra practice in the relaxation blog.