Sleep and Hormones

Hi Y'all! I'm Dr. Dana Gibbs, founder and CEO of Consultants in Metabolism and a thyroid and Hashimoto's specialist based out of North Texas. I recently had the pleasure of having Dr. Funke Afolabi-Brown on Tuesday Lives to explore the importance of sleep, particularly for individuals with hormone abnormalities or those seeking to avoid them. For those of you who were unable to watch the discussion, I wanted to share the key points that she shared during our conversation. Keep in mind that she's a board-certified sleep medicine specialist, so you can count on these tips to be straight from the mouth of an expert. Let's get into it!

The Power of Restful Sleep:

Now, I'm sure we've all heard that we should get out 7-9 hours of sleep each night for optimal health and energy, but sometimes that's easier said than done in our fast-paced society. However, neglecting sleep comes with some pretty detrimental consequences, so let's dive into the reasons why prioritizing restful sleep is crucial.

1. Enhancing Productivity: Contrary to popular belief, sacrificing sleep to work more is counterproductive. Dr. Funke highlighted that investing the necessary time for sleep (typically around 8 hours a night) actually enhances productivity. By allowing our bodies and minds to recharge, we maximize our efficiency and cognitive function.
2. Heart Health: Sleep plays a significant role in maintaining a healthy heart. Research has shown that poor sleep quality increases the risk of heart attacks, abnormal heart rhythms, hypertension, stroke, and other cardiovascular issues. By prioritizing sleep, we contribute to better heart health.
3. Metabolism and Hormones: Sleep has a direct impact on our hormones, particularly those involved in our metabolism, such as insulin. Dr. Funke explained that insufficient sleep decreases insulin sensitivity, which impairs the body's ability to process glucose effectively. Over time, this can lead to various metabolic issues, including an increased risk of diabetes and obesity. Additionally, sleep deprivation disrupts the balance of appetite-regulating hormones, leptin and ghrelin, leading to overeating and weight gain.
4. Stress and Cortisol: Quality sleep plays a crucial role in managing stress levels. Cortisol, a hormone essential for energy regulation, follows a circadian rhythm. When we lack adequate sleep, cortisol levels can become dysregulated, leading to increased stress and fatigue. Addressing sleep issues can help restore the balance and manage stress more effectively.

So maybe you've always wanted to develop better sleep habits, but have been met with some unanticipated difficulties. This is pretty normal, especially when considering chronotypes and sleep personalities. Understanding your sleep personality can shed light on your preferred sleep/wake schedule, and allow you to optimize your sleep duration.

 For example, night owls have energy spikes during the evening, while morning larks are more alert in the early morning. It is crucial to align your sleep schedule with your chronotype for optimal rest.

Okay, so we've talked about chronotypes and sleep schedules. That's step one to improving your sleep, but to take it to the next level we need to take a look at implementing behavioral strategies to improve your sleep.  This includes minimizing caffeine intake (particularly in the afternoon), reducing screen time before bed, and creating a comfortable sleep environment that is free from distractions.

Additionally, chronotherapy, an approach that involves timing exposure to light, can help adjust sleep schedules. By strategically managing exposure to natural or artificial light, individuals can recalibrate their internal body clock to align with their desired sleep schedule.

As you can see, there are a lot of different strategies that one can test out to improve their sleep. But for individuals facing persistent sleep issues or underlying medical conditions, seeking professional guidance is the best and recommended step. Take Dr. Funke's practice, The Restful Sleep Place, for example. She provides personalized consultations and coaching services to help individuals uncover and address the root causes of their sleep difficulties.

Sleep specialists can also help you get set up with a beneficial and safe regiment of supplements, such as melatonin, magnesium, theanine, and 5-HTP. Additionally, they can take a look at your vitamin D and B12 levels to develop further targeted solutions.

So, to round this out, let me reiterate that quality sleep is not a luxury. It is a necessity for optimal health, and by emphasizing the importance of restful sleep and understanding its impact on hormones, we empower ourselves to make powerful changes. Prioritize your sleep, and experience the transformative benefits it offers. Remember, investing in your sleep is investing in your health and well-being.

To learn more about Dr. Funke Afolabi-Brown's expertise and services, visit The Restful Sleep Place at therestfulsleepplace.com or connect with her on Instagram @restfulsleepmd.

Again, I'm Dana Gibbs, MD, an experience thyroid and Hashimoto's specialist based in North Texas. If you're in the area and struggling with thyroid or chronic fatigue issues, visit https://www.danagibbsmd.com/ to explore the offerings at Consultants in Metabolism and book a new patient spot for personalized care.