AARR – The effects of nutrition and exercise on sleep Part 3/3: Exercise and sleep

Abstract 

Physical activity alters endocrine, autonomic nervous system (ANS), and somatic functions, therefore daytime exercise should affect sleep. The somatic physiology effects of exercise can result in persistent effects and serve as a robust stimulus to affect sleep’s physiological mechanisms. Appropriate amounts of exercise could alter those mechanisms in a preferable direction.

Factors such as exercise type, intensity, timing, subjects, and differences between acute and chronic exercise all have different effects on sleep. Exercise influence sleep by increasing total sleep time and prolonging REM latency, decreasing REM sleep and increasing SWS. Exercise has the ability to induce circadian phase-shifting effects perhaps as potent as bright light.

An important distinction between acute and chronic exercise effects on sleep is that chronic exercise substantially changes somatic functions in ways one bout of exercise does not, such as long-term improvements in body composition, basic metabolic rate, cardiac function, glycemic control, immune function and exercise also improves mood state.

Results from several studies indicate that most athletes from several sports are sleep deprived and obtain between 5-7h of sleep per night. One factor that may contribute to the low habitual sleep duration observed in athletes is their training schedule. Sleep/wake behavior in athletes depends on the time of day that they are required to train. For example, training in the early morning can be detrimental, evening exercise is not associated with worse sleep and vigorous late-night exercise does not disturb sleep quality. The effects of exercise on sleepiness are most pronounced when exercise is performed in the middle of the night.

Several other factors that can influence sleep, such as anxiety during intensive training which interfere with sleep onset; hydration programs that can increase the frequency of toilet visits; and muscle soreness and physical discomfort associated with high-intensity training that can also disturb sleep.

Exercise by increasing alertness and releasing different neurochemical substances during its realization can mask the effects of sleep deprivation when it occurs simultaneously. This could be effective for athletic performance if levels of perceived effort are decreased by exercise in a sleep deprived state.

Potential interventions for increasing sleep duration in sleep deprived athletes are discussed. Exercise can be used strategically to improve sleep, possibly aid in sleep deprivation, and induce phase-shifts in sleep in jet lag conditions.

AARR, November 2016

4680 words, 91 references

Full article at www.alanaragon.com/aarr

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The Effects of Nutrition and Exercise on Sleep Part 2: Micronutrients and Sleep

Abstract

As with protein, carbs and fat, sleep may be affected by vitamin and mineral intake or lack of these micronutrients. Some research suggests that B6 vitamin deficiency could promote psychological distress and sleep disturbance and that vitamin B6 treatment could help with insomnia. B12 could shorten the length of the sleep-wake rhythm and affect the circadian aspect of sleep propensity. Other studies suggest vitamin B complex could aid in the treatment of leg cramps.

Iron deficiency could play a role in restless leg syndrome or periodic leg movement disorder and a specific threshold of inadequate iron storage (ferritin) has been identified.

Vitamin D plays an important role in the brainstem control of sleep, and is suggested to have direct central effects on sleep. Vitamin D deficiency is related with several sleep disturbances such as excessive daytime sleepiness, obstructive sleep apnea and restless leg syndrome.

5-HT, gamma-aminobutyric acid (GABA), orexin, melanin-concentrating hormone, cholinergic, galanin, noradrenaline, and histamine are all neurotransmitters related to the sleep-wake cycle and could be used as nutritional interventions that may influence sleep. Magnesium is also discussed.

Main article, AARR, October, 2016.

2576 words, 120 references
Full article at www.alanaragon.com/aarr

AARR - The Effects of Nutrition and Exercise on Sleep Part 1: Macros, Energy Restriction, Meal Timing and Composition

Sérgio Fontinhas, CISSN. The effects of nutrition and exercise on sleep Part 1: Macros, energy restriction and meal timing and composition. 

Main article, AARR, August, 2016.

Abstract

Sleep has important biological functions regarding physiological processes, learning, memory, and cognition. The common understanding is that slow-wave sleep is restorative and promotes anabolic processes of the body.
Over the last 40 years sleep disorders have become epidemic. There is limited research on the effects of dietary energy and macronutrients, especially protein intake, on indexes of sleep.

High carbohydrate intakes are associated with significantly shorter wake times, and high fat intake is associated with significantly better sleep. A low fiber and “high” saturated fat and sugar intake is associated with lighter, less restorative sleep with more arousals. Results may also differ from men to women. Total fat, monounsaturated fat, trans fat, saturated fat, and polyunsaturated fat negatively influences sleep, increased saturated fat intakes correlated with shorter sleep duration. However, N-3 fatty acids facilitate the production of serotonin which improves sleep markers.

Higher protein intake may play a role in influencing the timing of sleep. Extreme protein intakes and or with energy deficits affects indexes of sleep. A greater proportion of energy from protein while dieting may improve sleep in overweight and obese adults. Weight loss increases sleep duration and improves sleep quality but severe energy restriction can disturb sleep. Meal timing and composition also influences sleep. Practical recommendations are presented that potentially improve sleep.

AARR, August 2016 
Full article at www.alanaragon.com/aarr