A bad night’s sleep can affect mental health, heart health, immune system and our bodies’ overall function. The good news is that getting a good night’s sleep can be easy to achieve.
Sleep, diet and physical activity are modifiable behaviours that can reduce chronic disease risk. However, it is unknown how Australians (including shiftworkers) prioritise these three health behaviours of focus on diet, exercise, and sleep.
Diet
When it comes to health, diet and exercise are often cited as the two most important aspects. And for good reason, as both have been shown to significantly reduce disease risk.
However, many people tend to overlook a crucial third factor that can also greatly improve overall health and quality of life – sleep. Getting enough quality sleep is just as important as a well-balanced diet and regular physical activity.
Studies show that a lack of sleep can have just as much impact on physical and mental health as smoking, obesity, or excessive alcohol use. The good news is that a simple change to sleep, diet, and exercise can significantly improve these three key health indicators.
For diet, a shift towards a plant-based diet rich in fruits and vegetables, whole grains, and fish, similar to the Mediterranean style of eating, can significantly reduce disease risk and even boost mental health. In fact, the emerging field of nutritional psychiatry is discovering deep connections between the foods we eat and our moods.
As for physical activity, the type of exercise doesn’t matter as much as the consistency and integration of movement into daily routines. This pillar has been shown to offer numerous benefits, including a reduction in anxiety, decreased blood pressure, and better sleep. Moreover, research suggests that the level of physical activity doesn’t need to be extreme to provide these benefits; even modest amounts of exercise can have profound health impacts.
As for sleeping, a general rule of thumb is to avoid stimulants like caffeine and to limit consumption to earlier in the day. Additionally, avoiding large meals and exercising late in the day can help improve sleep quality. And last but not least, a regular dose of mobility exercises can increase range of motion and prevent stiffness that can interfere with sleep. When these three pillars are put into practice, they have the potential to drastically reduce the global burden of disease and illness. In a world increasingly burdened by chronic diseases, mental health disorders, and over-medication, these pillars offer a powerful antidote to move us away from sickness and toward health.
Exercise
When it comes to achieving optimal health, there are three key pillars that we need to focus on: diet, exercise, and sleep. These simple and straightforward pillars are the foundation for a long, healthy life. The benefits of these pillars are well-documented and can be seen in people all over the world. They also offer a powerful antidote to many of the world’s biggest health problems, including chronic diseases and over-medication.
In the modern world, a well-rounded fitness program is more important than ever to help prevent disease and increase life spans. Exercise is an often-overlooked pillar of wellness, but it offers incredible health benefits. Getting regular aerobic and strength training activity can boost mood, increase energy levels, and improve sleep quality. In fact, a recent study found that people with insomnia who participated in a four-month exercise program showed greater improvements than those who did not. Regular exercise can help to control body weight and reduce the risk of chronic diseases, such as heart disease, diabetes, and cancer.
It’s important to find an exercise routine that you enjoy and stick with it. The type of exercise you choose is also important. For example, if you are trying to improve sleep, exercising at night may not be the best idea because it can increase blood flow and spike hormones such as adrenaline and epinephrine, which can affect sleep. It is recommended that you try to do 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous intensity physical activity each week. Examples of aerobic activities include walking, swimming, cycling, and participating in a fitness class. Examples of vigorous intensity exercise include running and using free weights or resistance bands to perform muscle-strengthening activities.
While most people understand the importance of good nutrition and regular exercise, they often struggle to incorporate these habits into their daily lives. Sleep is another area where people tend to neglect their health. A new study has found that a lack of sleep can lead to poor eating habits and can even impair our mental health. This is because the brain does not function well when it is exhausted.
Sleep
When people think about healthy lifestyles, diet and exercise are often the first things that come to mind. And rightly so; getting proper nutrition and being physically active have both been shown to reduce disease risk. However, research is now recognizing the importance of sleep as an equally essential aspect of a well-rounded health routine.
In a world overburdened with chronic diseases and mental health disorders, and that is suffering from an epidemic of over-medication, a return to the basics may provide the antidote we need. The three pillars of health – diet, exercise and better sleep – offer a simple yet life-altering path to vibrant health.
Sleep is vital to our well-being in many ways and plays an important role in maintaining physical health, supporting growth and development during childhood and adolescence, and promoting mental health and clarity. However, too little sleep can be detrimental to your overall health and lead to long-term issues such as obesity, cardiovascular disease, depression and cognitive problems.
A lack of sleep can also affect your ability to learn and perform tasks, which can impact both work and school performance. The science behind sleep is still being unraveled, but it’s known that sleeping well can help prevent heart disease, diabetes, high blood pressure and cancer. During sleep, the body removes toxins and metabolic “trash” and repairs itself, preparing it for the next day’s activities.
While everyone is different, most adults need between 7-8 hours of sleep each night for optimal health and function. It’s important to avoid screen time and other stimulants before bed, as these can disrupt sleep patterns. In addition, regular exercise, good habits around sleep and a consistent internal clock can improve the quality of your sleep.
In the context of a well-rounded health routine, getting enough sleep has been shown to lower blood pressure, improve mood and decrease depression, and reduce cardiovascular disease risk by lowering cholesterol, blood glucose and insulin levels. It is also associated with decreased risk for certain cancers and improved immune system function.
Sleep is a complex biological process that varies among individuals, and there are many causes of poor sleep including stress, overwork, medications and medical conditions such as diabetes and cardiovascular disease. Fortunately, there are many ways to improve sleep, including: eliminating caffeine and other stimulants; exercising regularly; avoiding large meals and alcohol before bedtime; creating a dark, quiet and comfortable bedroom; practicing relaxation techniques; and sticking to a sleep schedule each day. It is also important to talk with your healthcare provider if you’re having trouble sleeping. A medical professional can assess your symptoms and determine if you have a sleep disorder. A qualified healthcare professional can then prescribe treatments to help you get a better night’s sleep. The three pillars of health – diet, exercise and better sleep – can transform your life and give you the energy to live your best life.
