Sleep
Source : BNP Paribas Cardif validated by the Rouen University Hospital
Sumary
- The importance of sleep
- What are sleep disorders?
- Sleep, eating disorders and obesity
- How to improve your sleep?
Adequate sleep is essential for maintaining good physical and mental health. It plays an essential role in our well-being, and accounts for approximately 1/3 of a person’s life. Sleep is defined as a decrease in consciousness between two periods of wakefulness, characterized by a loss of alertness, a decrease in muscle tone, a partial sensory perception and a reduction of the body’s sugars consumption in preparation for a new day.
Sleep requirements change with age. On average, it is recommended that adults sleep between 7h and 8h30min a night, and older adults between 6h and 7 h.
The importance of sleep
Sleep is the ultimate form of rest. It allows the body to recover both physically and mentally, and influences many mechanisms in the body, such as the immune system and energy balance (balance between calorie intake and expenditure).
Qu’est-ce qu’un trouble du sommeil ?
The term “sleep disorder” covers over 80 different pathologies and manifestations. Anyone can be prone to punctual sleep difficulties. When these difficulties multiply and affect daily tasks they are classified as sleeping disorders.
The international classification of sleep disorders distinguishes :
- Insomnia: poor nocturnal sleep, characterized essentially by difficulties in falling asleep, maintaining sleep and/or a feeling of non-restorative sleep.
- Sleep apnea: occurrence of an abnormal breathing patterns during sleep,characterized by reductions (hypopnea) or pauses (apnea) in breathing for brief periods while sleeping, leading to sleep disruption.
- Hypersomnia: excessive need for sleep and episodes of excessive sleepiness during the day, despite normal or high sleep duration.
- Disorders of circadian sleep rhythm: sleep schedule out of synch with the biological clock, i.e. no rhythm according to the cycle of light (day) and darkness (night).
- Parasomnia: confusional awakening (confusion or inappropriate behavior during the transition from sleep to awakening), sleepwalking, night terrors, nightmares, etc.
- Secondary categories: isolated symptoms such as snoring, somniloquy (sleep talking) and other sleep disorders.
Sleep, eating disorders and obesity
Approximately 57% of people with an eating disorder have sleep disorders, such as difficulty falling asleep, parasomnia, hypersomnia and insomnia. Several studies have shown a correlation between reduced sleep quality and/or duration and obesity.
- Shorter sleep duration has been associated with increased daily calorie intake and energy density* of foods consumed. Studies show that lack of sleep can lead to an increase in brain activity at the sight of energy-dense food (potato chips, cakes…) and to hormonal disturbances, which may justify the changes in eating behavior, including the increase in caloric intake. This increase in caloric intake could lead to weight gain, and is therefore a risk factor for obesity and hyperphagia (figure 1).
- In addition to that eating habits can be affected by the time we fall asleep: for example, we are more likely to snack after dinner and skip breakfast if we fall asleep late. Moreover, a lack of sleep leads to increased fatigue, which can reduce physical activity and encourages a sedentary lifestyle, which constitutes also a risk factor for obesity and eating disorders.
- Although sleep disorders can be a risk factor for obesity, studies suggest that, oppositely, obesity can also be a risk factor for sleep disorders. A 6-unit increase in body mass index is associated with a 4-fold increase in the risk of Sleep Apnea .
- *Energy density: the quantity of energy or calories contained in a given weight (e.g. kcal/g) of food.
How to improve your sleep?
To improve your sleep, it’s essential to adopt a good sleep hygiene.
Sleep hygiene tips:
If you are suffering from a persistent sleep disorder that is affecting your daily life, we recommend that you seek professional help. To do so, first consult your general practitioner, who will assess the problem and, if necessary, refer you to a sleep clinic or another healthcare professional.
Conclusion
Sleep is essential for the proper functioning of the body. The best way to improve your sleep is to establish a good sleep hygiene and routine. If you are experiencing sleep problems, we recommend that you make an appointment with your general practitioner, who will be able to refer you to a qualified specialist if necessary.
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